Monday (Session One)
Suggested Warm-Up:
2 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 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)
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 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 3 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
D.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat x 2 reps @ 80-92%
*Start at 80% and build as you go.
E.
Four sets of:
Pull-Ups with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds”
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
10 Front Squat, 10 Deadlift, 10 Presses
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
In 18 minutes, establish a 3-RM Power Snatch
B.
Five sets of:
Deadlift x 4-5 reps @ 73-83% of 1-RM Deadlift
*Start at 73% and aim to work up across the sets.
C.
Four sets of:
Bench Press x 10 reps
Rest as needed
*Start at 62% 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
Strict Press x 10 reps
Rest as needed
E.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Cleans
4 Cleans, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Muscle Clean x 3 reps
*Keep this light and focus on elbows high and outside as well as a quick turnover.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk x 1 rep @ 70-80%
*Start at 70% and build to 80% as you go. Focus on speed and a sharp lockout on the jerk!
C.
Five sets of:
Split Jerk x 1 rep @ 85-90%
Rest as needed between sets
Move the bar to the rack for this. The goal is to get some extra jerk work in while under a little more fatigue than usual after Clean & Jerking.
D.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat with a 2 second pause at the bottom x 2 reps @ 75-85% of 1-RM Front Squat
*Start at 75% and aim to work up across the sets.
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.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds:
6 Cossack Squats + 6 Box Step Ups + 6 Pull-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Hang Power Snatch
5 Hang Snatch
5 Clean & Jerks
*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 3 minutes (3 sets):
Tall Snatch x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hang Snatch
x 1 rep @ 70-80%
*Start at 70% and aim to work up across the sets.
C.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
Ten sets of:
Back Squat x 1 rep @ 83-93%
Rest as needed
*Start at 83% and aim to work up across the sets
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
Suggested Warm-Up
5 Min of Cardio work (Row, bike, run, etc)
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 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Power Snatch x 2 reps @ 60-80% of 1-RM Power Snatch
*Start at 60% and work up across the sets. 80% is very aggressive for this but see what you can do without quite reaching a maximum!
B.
Five sets of:
Push Press x 5-6 reps @ 73-80%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 5 reps @ 72-82%
*Start at 72% and aim to work up to 82% across the sets. Aim to go 5-15lbs heavier than last week for your sets.
D.
Four sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 6 reps
Rest as needed
(Goal weight for RDL should be 80-85%+ of 1-RM Clean)