Monday (Session One)
Suggested Warm-Up
Four Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Snatch High Pull
5 Snatch Balances
5 Squat Snatch
5 Power Clean w/ 3 second pause at knee
*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):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Clean
D.
In 17 minutes, build to a 3-RM Front Squat
At the 19 minute mark…
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 90% of 3-RM weight
E.
Three sets of:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 60 seconds
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Overhead Squat
5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Jerk x 1 rep @ 70-75%
*Today is a light day. Try to make these as crisp as possible!
C.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 5 reps @ 65-70%
D.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 18 reps
This is more for fun & endurance than anything since it is a deload day. On your first set, try to pick a weight that you can do for ALL 4 sets. If you chose too light, go up in weight on set 3. If you chose too heavy, you’ll know by set 3 (and lower the weight accordingly). My recommendation: go 5-10lbs lighter than you think you need to.
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
(Aim for 3 moderate sets. The goal today is to get some work in, but, not at heavy weights)
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80-85% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85-90% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 82.5%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible! Try to beat your score from week 3 (Week of Sept 21-27).
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to this:
Back Squat x 2 reps @ 85%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5 = 1 rep @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-10 = 1 rep @ 90%
C.
Every 2:30, for 20 minutes (8 sets):
(Clean Pull + Clean + Front Squat + Jerk) x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90%
E.
One set of:
Bicep Curls x 100 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Overhead Squat
5 Muscle Snatch, 5 Overhead Squat
5 Clean Grip Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 17:30 (7 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 1 rep @ 90%
*Set 3 = 3 reps @ 85%
*Set 4 = 1 rep @ 95%
*Set 5 = 3 reps @ 87.5%
*Sets 6-7 = 1 rep @ 95%
C.
Every 2:30, for 12:30 (5 sets):
Bench Press x 2-3 reps @ your 4-RM weight
*Note: if you don’t know your 4-RM Bench Press, establish that today instead of doing these sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds
Sunday
Rest Day