Monday (Session One)
Suggested Warm-Up
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Cleans, 5 Power Jerks
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
3-Position Power Snatch x 1 rep (Stay below 60%)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean x 5 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + Power Jerk + Power Clean) x 1 rep
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80-83%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-3 = @ 72-77%
*Sets 4-6 = @ 77-82%
E.
Four sets of:
Pull-Ups with a 1 second pause at top x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Deadlift, 4 Muscle Snatch
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps @ 70-75%
B.
Every 2:30, for 12:30 (5 sets):
Deadlift x 7 reps @ 55-70% of 1-RM Deadlift
*Start at 55% and aim to work up to 70% across the sets
C.
Four sets of:
Bench Press x 12 reps
Rest as needed
*Start at 55% of your 1-RM Bench Press and work up across the sets. Aim to go 5-10lbs heavier than last week.
D.
Three sets of:
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Two sets of:
Farmers Carry x 200 feet
Rest as needed between sets
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 5 Pullups + 5 Pushups + 5 Cossack Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Cleans, 3 Jerks
3 Muscle Snatch, 3 Power Snatch
3 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 3 reps
Build over the course of the 4 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Hang Snatch
*Sets 1-3 = @ 70-75%
*Sets 4-6 = @ 75-80%
*Sets 7-8 = @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Power Jerk + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65-73% of 1-RM Clean & Jerk
*Sets 4-5 = @ 73-80% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat with a double bounce at bottom x 2 reps @ 65-80% of 1-RM Front Squat
*Start at 65% and aim to work up across the sets.
E.
Three sets of:
DB Incline Bench Press x 8 reps
L-Sit x 15-20 seconds
Good Mornings x 8 reps
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 8 Jumping Air Squats + 8 Burpees + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Hip Snatch, 3 Hang Snatch
3 Slow Pull Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
(Snatch Push Press + 1 Overhead Squat with a 5 second pause at bottom) x 1 rep
Place the bar on your back with your snatch grip
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Hang Snatch
+ Overhead Squat x 1 rep
*Sets 1-4 = @ 70% of 1-RM Snatch
*Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-12 = @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Clean + Jerk x 1 rep
*Sets 1-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-8 = @ 80-85% of 1-RM Clean & Jerk
D.
Every 75 seconds, for 10 minutes (8 sets):
Back Squat with a 2 second pause at bottom x 2 reps @ 75-80%
*Focus here is on speed!
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 8 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working sets.
Saturday (Session Five)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet Power Snatch x 2 reps @ 55-75% of 1-RM Power Snatch
*Start at 55% and work up across the sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk x 2 reps @ 70-80%
*Start at 70% and work up across the sets.
C.
Four sets of:
Push Press x 7-8 reps @ 63-68%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 63-73%
*Start at 63% and aim to work up to 73% across the sets. Aim to go 5-15lbs heavier than last week for your sets.
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.