Monday (Session One)
Warm-Up:
Two rounds for quality:
50-ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 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 3 sets.
B.
Every 75 seconds, for 16:15 (13 sets):
Clean & Jerk x 1 rep @ 80%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 90% of 1-RM Clean
D.
Five sets of:
Front Squat x 5 reps @ 90% of your 5-RM weight
Rest as needed between sets
E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
L-Sit x 20 seconds
Hanging Leg Raises x 10 reps
Rest 90 seconds
Tuesday (Session Two)
Warm-Up:
Two rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Snatch Pull
5 Muscle Cleans
5 Power Cleans
A.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Power Clean
x 3 reps @ 60-70% of 1-RM Power Clean
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with 6 seconds lowering x 3 reps @ 90% of 1-RM Snatch
C.
Four sets of:
Deadlift x 8 reps @ 85-90% of your 10-RM weight
Rest as needed between sets
*Note: If you do not know your 10-RM Deadlift, establish a 10-RM today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Supinated Grip Bent Over Row x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Warm-Up:
Three rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
16 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets
B.
Every 75 seconds, for 18:45 (15 sets):
Snatch x 1 rep @ 80%
C.
Six sets of:
Back Squat
*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 5-6 reps @ 75%
*Sets 5-6 = 7-8 reps @ 70%
Rest as needed between sets
D.
Four sets of:
Bench Press x 5-6 reps @ your 10-RM Bench Press weight
Rest as needed between sets
E.
Two sets of:
Banded March x 3 minutes
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up:
Three rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hip Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 75% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 22:30 (9 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-7 = @ 80% of 1-RM Clean & Jerk
*Sets 8-9 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 6 reps each leg
(Leg should be at parallel when stepping up onto the box. Aim for 2 heavy working sets)
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Warm-Up:
Two rounds for quality:
200 Meter run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Strict Press
6 Power Snatch
6 Power Jerks
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps @ 75-80% of 1-RM Power Jerk
C.
Six sets of:
Front Squat with a 3 second pause at bottom x 3 reps @ 70-75% of 1-RM Front Squat
Rest as needed between sets
D.
Three sets of:
Chinups x 10 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds
(Goal weight should be 65-75% of 1-RM Clean)