Monday (Session One)
Suggested Warm-Up
2 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 Power Cleans, 5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep
*Sets 1-3 = @ 80-85%
*Sets 4-6 = @ 85-90%
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps
*Sets 1-2 = @ 72-76%
*Sets 3-4 = @ 76-80%
*Sets 5-7 = @ 80-84%
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps
*Sets 1-3 = @ 77-82%
*Sets 4-7 = @ 82-87%
E.
Three sets of:
Wide Grip Pullups x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Tuesday (Session Two)
Suggested Warm-Up
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
4 Push Press, 4 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-3 = 2 reps @ 80-83% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85-88% of 1-RM Power Snatch
B.
Five sets of:
Deadlift x 5-6 reps @ 70-77% of 1-RM Deadlift
*Start at 70% and aim to work up across the sets.
C.
Four sets of:
Bench Press x 10 reps
Rest as needed
*Start at 60% of your 1-RM Bench Press and work up across the sets. Aim to go 5-10lbs heavier than last week.
D.
Three sets of:
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
Strict Press x 10 reps
Rest as needed
E.
Every 2:30, for 7:30 (3 sets):
Barbell Reverse Lunges Lunges x 6 reps each leg
Aim for 2 heavy working sets
Wednesday (Session Three)
Suggested Warm-Up
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 Squat Cleans, 3 Press In Split
*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. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 90 seconds, for 4:30 (3 sets):
3- Position Clean
x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk + Clean) x 1 rep
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Split Jerk x 1 rep @ 80-85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat with a 4 second lowering phase x 2 reps @ 70-85% of 1-RM Front Squat
*Start at 70% and aim to work up across the sets.
E.
Two sets of:
Banded March x 3 minutes
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 10 Box Jumps + 10 Burpees
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 Power Snatch, 3 Squat Snatch
3 Squat Snatch
3 Clean & 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):
Tall Clean x 2 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance 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 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 83-85%
*Sets 7-8 = 1 rep @ 85-87%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-7 = 1 rep @ 85%
D.
Ten sets of:
Back Squat x 2 reps @ 80-90%
Rest as needed
*Start at 80% and aim to work up across the sets
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 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.
In 5 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Snatch OR Power Clean* x 1 rep @ 75-85%
*Pick whichever one you want/need more work on
C.
Four sets of:
Push Press x 6-7 reps @ 68-73%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps @ 67-77%
*Start at 67% and aim to work up to 77% across the sets. Aim to go 5-10lbs heavier than last week for your sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 70-75+% of 1-RM Clean)