Monday (Session One)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
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 Hip Cleans, 3 Press In Split
*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 12 minutes (6 sets):
(Hip Clean + Jerk) x 2 reps @ 65% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch x 2 reps @ 65% of 1-RM Snatch
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat with a 5 second lowering phase x 4 reps @ 50-60% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
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 No Feet Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet No Contact Power Snatch x 1 rep @ 60-65% of 1-RM Power Snatch
This exercise is meant to teach you proper timing of the lift. It will be awkward at first but you’ll get the hang of it! Try to stay connected to the bar throughout the entire lift.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Clean
*Sets 1-3 = 3 reps @ 60% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 65-70% of 1-RM Power Clean
Feet should start in your landing position. Heels can come up but your feet shouldn’t move.
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.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift with a 2 second pause at knee x 5 reps @ 50-60% of 1-RM Deadlift
E.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 10 reps @ 60-65%
Wednesday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 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 Power Snatch
5 Snatch Balances
5 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 2:30, for 10 minutes (4 sets):
Hang Snatch
x 4 reps @ 60% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 2 reps @ 65% of 1-RM Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 6 reps @ 60-65%
E.
Two sets of:
Bent Over Row x 10 reps
Banded March x 3 minutes
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
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 No Feet Snatch
4 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Snatch
x 2 reps
*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. Heels can come up but they shouldn’t move
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep @ 60-65% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10 reps
Good Mornings x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed
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 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, establish a 3-RM Muscle Snatch (Try to beat your PR from 3 weeks ago)
B.
Every 90 seconds, for 12 minutes (8 sets):
(Power Clean with a 2 second pause in catch + Power Jerk with a 2 second pause in catch) x 1 rep @ 65-70% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps
D.
Two sets of:
Back Squat x 15 reps @ 55% of 1-RM Back Squat
Rest as needed
E.
Three sets of:
Single-Leg KB or DB Romanian Deadlift x 10 reps each leg
Pull-Ups x 12 reps
Rest as needed