Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 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 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*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 Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 80%
This is week 2 of the 3week EMOM progression. Same goal this week, consistency!
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 3 reps @ 80%
*Set 4 = 2 reps @ 85%
*Set 5 = 3 reps @ 85%
*Set 6 = 2 reps @ 90%
These %’s are meant to be very manageable. Focus on speed!
D.
Every 2:30, for 12:30 (5 sets):
Close Grip Bench Press x 2-3 reps @ 95-100% of 4-RM Close Grip Bench Press weight
*If you don’t know your 4-RM Close Grip Bench Press, establish that today instead of doing these sets.
Start at 95% of your 4-RM and try to get 3 reps. If you’re able to get all 3 reps for the first 3 sets, then bump the weight up to 100% of your 4-RM
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″ closer altogether.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest as needed
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
4 Power Snatch, 4 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 11 minutes (11 sets):
Power Snatch x 1 rep @ 80%
B.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 3 reps @ 90-95% of 4-RM Deadlift weight
Start at 90% of your 4-RM and work up to 95% of your 4-RM weight across the sets.
*If you don’t know your 4-RM deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
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 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 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 minute, on the minute, for 14 minutes (14 sets):
Snatch
x 1 rep @ 80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 3 reps @ 70-80% of your 1-RM Split Jerk
*Start at 70% and aim to work to 80% across the sets.
D.
Every minute, on the minute, for 12 minutes (12 sets):
Front Squat x 1 rep @ 85% of 1-RM Front Squat
E.
Every 2 minutes, for 6 minutes (3 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 (Recovery 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 Cleans
3 Snatch, 3 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 2 reps
These are meant to be warmup exercises, not for heavy weight.
B.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 4 reps @ 65-75%
*Start your first set at 65% & aim to work up to 75% across the 5 sets. Don’t take longer than 5-7 seconds between reps.
C.
Every 3 minutes, for 18 minutes (6 sets):
(Clean Lift Off + Halting Clean Deadlift + Clean + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70-75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75-80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Pull-Ups x 5 reps
E.
Three sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up
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 15 minutes (10 sets):
No Feet Snatch x 1 rep @ 65-70% of your 1-RM Snatch
Feet should start in your landing position. Your heels can come up but your feet should not leave the ground.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 3 reps @ 60-65% of 1-RM Clean
C.
Every 75 seconds, for 15 minutes (12 sets):
Front Squat x 2 reps @ 65-85%
*Start at 65% of your 1-RM Front Squat and work up across the sets.
D.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
Rest as needed
E.
Three sets of:
Farmers Carry x 150 feet
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.