Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 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 Mid Hang 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):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Mid Hang Snatch
*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Set 4-5 = @ 2 reps @ 80% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 85% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 75%
*Sets 5-6 = 4 reps @ 85%
E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Lateral Raises x 15 reps
Rest 1 minute
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power 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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75-78% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 80% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Deadlift x 2 reps @ 70%
Focus on SPEED & perfect positioning!
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 6 reps each leg
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Muscle Snatch, 3 Power Snatch
3 Snatch, 3 Snatch Press In Receiving
3 Snatch
3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Drop Snatch x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 80-85%
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 4-5 reps @ your 7-RM weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
D.
In 17 minutes, establish a 5-RM Push Press
E.
Three sets of:
Good Mornings x 8 reps
Rest 45 seconds
Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 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 Clean
3 Snatch, 3 Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Snatch x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat
x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch Lift Off + Snatch Pull + Power Snatch + Snatch
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-7 = @ 80-83% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
(Clean High Pull + Power Clean) x 1 rep @ 85% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
Focus is on exploding as fast as possible out of the bottom!
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
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 6 minutes (4 sets):
Behind the Neck Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-5 = @ 80% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Power Snatch) x 1 rep
*Sets 1-4 = @ 80% of 1-RM Power Snatch
*Sets 5-8 = @ 85% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat x 2 reps @ 75-80%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
F.
Three sets of:
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
Rest 60 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.