Monday (Session One)
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 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 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):
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):
Hang Muscle Clean x 2 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 3 reps @ 65% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 10 minutes (10 sets):
No Hook No Feet Snatch x 1 rep @ 50-70% of 1-RM Snatch
Start at 50% & work up heavier as the sets go on. Feet should start in your landing position. Your heels can come up but your foot shouldn’t move. Do not use a hookgrip.
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 3 second pause in bottom x 4 reps @ 50-65% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups with a 4 second upward phase x 8 reps
Ab Rollouts x 12 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Cal Row + 8 Pushups + 8 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Hip Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 60% of 1-RM Power Snatch
*Sets 3-4 = @ 65% of 1-RM Power Snatch
*Sets 5-6 = @ 70% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Hip Power Clean
x 1 rep @ 65-70% of 1-RM Power Clean
C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
One set of:
Deadlift x 20 reps @ 50% of 1-RM Deadlift (Keep good form!)
E.
In 25 minutes, establish a 1-RM Bench Press
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 3 Pull-Ups + 6 Lunges + 3 Clapping Pushups + 6 Goblet Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Low Hang Snatch
5 Hip Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Snatch
*Sets 1-3 = 2 reps @ 60% of 1-RM Snatch
*Sets 4-7 = 2 reps @ 65% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 1 rep @ 65-70% of 1-RM Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 60-65% of 1-RM Front Squat
E.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*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 Cal Bike + 8 Goblet Squats + 8 Burpees
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 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 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep @ 65% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
(Slow Pull Clean + Jerk with a 3 second pause in catch) x 1 rep @ 65-70% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 10 reps
Hip Extension x 10 reps
Russian Twists x 45 seconds
Rest as needed
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 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Snatch
*Sets 1-2 = 3 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Clean x 3 reps
No %’s listed here. Just start light and work up as you go. Do not work to a max.
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 8 reps @ 65%
E.
Three sets of:
Single-Leg Dumbbell or Kettlebell Deadlift x 8 reps each leg
Pull-Ups x 8 reps
Rest as needed