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 Pullups
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 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):
Tall Clean x 2 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch with a 3 second pause at knee x 2 reps @ 75-80% of 1-RM Snatch
D.
In 20 minutes, establish a 1-RM Back Squat
E.
Two sets of:
Chinups with a 2 second pause at top x 8 reps
V-Ups x 60 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 80-85%
B.
Every 90 seconds, for 9 minutes (6 sets):
Hip Power Clean x 1 rep @ 65-75% of 1-RM Power Clean
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Work up in weight across the 3 sets. Aim for 2 heavy working sets.
E.
Two sets of:
Dips x max reps in 45 seconds
Bicep curls x max reps in 45 seconds (with empty barbell)
Rest as needed between sets
Wednesday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 10 minutes (5 sets):
Low Hang Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Hang Clean
x 2 reps @ 80% of 1-RM Clean
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps @ 80-90%
Start at 80% and aim to work up as you go.
E.
Two sets of:
Bent Over Row x 10 reps
Banded March x 3 minutes
Rest as needed
Thursday
Rest 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 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every minute, on the minute, for 10 minutes (10 sets):
Clean x 1 rep @ 70-80%
D.
In 20 minutes, establish a 1-RM Push Press
E.
Three sets of:
Dips x 8 reps
Good Mornings x 8 reps
Hanging Leg Raises x 8 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.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean & Power Jerk x 1 rep @ 85-90% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 110% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 80-90%
Start at 80% and aim to work up as you go.
E.
Three sets of:
Romanian Deadlift x 6 reps
Plank Hold x 60 seconds
Superman Hold x 60 seconds
Rest as needed