Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Pushups + 10 Burpees + 10 Lunges + 10 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 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 11 minute mark…
Every 75 seconds, for 7:30 (6 sets):
Snatch x 1 rep @ 75-80% of 1-RM Snatch
C.
In 20 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Back Squat x 6 reps @ 10-RM Back Squat weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps
*Start at 55% and work up to a heavy set of 8 by the 4th set.
E.
Three sets of:
Inverted Row x 8 reps
Dips with a 2 second pause at bottom x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
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 Hang Power Snatch, 4 Power Cleans
3 Hang Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
(2 Hang Power Cleans + Power Jerk) x 1 rep
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean
C.
In 20 minutes, build to a 10-RM Deadlift
Rest 3 minutes, then:
One set of:
Deadlift x 10 reps @ 85% of 10-RM Deadlift weight
D.
Three sets of:
Glute Ham Raise x 6 reps
Seated DB Shoulder Press x 10 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 6 KB Swings + 6 KB Goblet Squats + 6 KB Snatch
With empty bar:
5 Back Squat, 5 Press in Split, 5 Deadlift
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Cleans, 5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Lift-Off + Slow Pull Clean)
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean
*Sets 5-6 = 1 rep @ 75% of 1-RM Clean
*Sets 7-8 = 1 rep @ 80% of 1-RM Clean
C.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 2 second pause in catch x 2 reps
*Sets 1-4 = @ 75% of 1-RM Split Jerk
*Sets 5-8 = @ 80% of 1-RM Split Jerk
D.
Four sets of:
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight
Rest as needed between sets
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups with a 2 second pause at top x 30-45 seconds
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Hang Snatch
3 Hang Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 70% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
(Hang Clean + Front Squat + 2 Jerks) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Step-Up to Parallel Box x 8 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working 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.
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds: 6 Burpees + 6 Air Squats + 6 Lunges + 20 Second Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Muscle Clean, 4 No Feet Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 9 minutes (9 sets):
No Feet Power Clean x 1 rep @ 65-75%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 100% of 1-RM Clean
D.
In 22 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 5 reps @ 85% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat with a a 1 second pause at the bottom of each rep.
E.
Three sets of:
Romanian Deadlift with a 2 second pause at bottom x 10 reps
Pull-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 60-70% of 1-RM Clean)