Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light DB: 10 Snatch (5 Swings Each Arm) + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch
*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 90 seconds, for 4:30 (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):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 80% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 85% 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 @ 70% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 80% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 6 reps @ 75-80%
Chin-Ups x 6 reps
Rest 2 minutes between sets
*Start your sets at 75% and work up to 80% across the sets if 75% feels easy.
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 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):
Muscle Snatch
*Sets 1-3 = 3 reps @ 85-90% of your 3-RM Muscle Snatch
*Sets 4-6 = 2 reps @ 90-95% of your 3-RM Muscle Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Jerk
*Sets 3-4 = @ 85% of 1-RM Power Jerk
*Sets 5-6 = @ 85-90% of 1-RM Power Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
2″ Deficit Deadlift x 8 reps @ 55-60% of 1-RM Deadlift
Start at 55% and aim to work up across the 3 sets. Focus here is on keeping your back tight at all times. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Four sets of:
Seated DB Shoulder Press x 8 reps
Rest as needed
Aim for three heavy working sets.
E.
One set of:
DB Walking Lunges x 80 steps
Face Pulls x 50 reps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
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 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
The goal is not to get to a 5RM, but, to get 4 quality sets in focusing on a perfect split position.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 4-5 reps @ 75-80%
Rest 30 seconds
Single-Arm DB Row x 8 reps each arm
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Sit-Ups x 60 seconds
Rest as needed
E.
One set of:
Bicep Curls x 80 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.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 5 Air Squats + 5 Burpees
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 5 reps @ 75%
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 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-7 = 2 reps @ 80% of 1-RM Snatch
*Sets 8-11 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean & Jerk
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
D.
Three sets of:
Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 10 reps
Rest as needed
Leg should be at parallel when stepping up to box. You can use a barbell, DB’s, or KB’s for the weight.
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 12 minutes (6 sets):
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 = 2 reps @ 80% of 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean x 2 reps @ 75% of 1-RM Power Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
D.
Every 2 minutes, for 14 minutes (7 sets)
Front Squat x 1 rep @ 85-88%
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds