Monday (Session One)
Suggested Warm-Up:
3 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Power Cleans, 4 Power 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)
Drop Snatch x 3 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Power Clean x 1 rep (Stay below 60%)
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + Power Jerk
*Sets 1-3 = @ 70-75%
*Sets 4-6 = @ 75-80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps
*Sets 1-2 = @ 60-65%
*Sets 3-4 = @ 65-70%
*Sets 5-6 = @ 70-75%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 5 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
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
2 Rounds:
10 Box Step-Ups
30 Second Plank
60 Seconds Bike or Row
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press
5 Muscle Snatch, 5 Power Snatch
5 Power Snatch, 5 Press
*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 x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2:30, for 12:30 (5 sets):
Deadlift with a 2 second pause at knee x 5 reps @ 55-65% of 1-RM Deadlift
*Start at 55% and aim to work up to 65% across the sets
C.
Four sets of:
Bench Press x 12 reps
Rest as needed
*Start at 50-55% of your 1-RM Bench Press and work up across the sets
D.
Three sets of:
Glute Ham Raise x 6 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Cal bike or row
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Power Snatch, 5 Overhead Squat
5 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):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Snatch
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Power Jerk + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = @ 70-75% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat with a double bounce at bottom x 3 reps @ 60-70% of 1-RM Front Squat
*Start at 60% and aim to work up across the sets.
E.
Three sets of:
DB Bench Press x 8 reps
L-Sit x 15-20 seconds
Good Mornings x 8 reps
Rest 90 seconds between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm Up” set. Aim for 2 heavier working sets after that.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Hang Snatch
3 Hang Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
(Snatch Push Press + 1 Overhead Squat w/ 5 second descent) x 1 rep
Place the bar on your back with your snatch grip
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Hang Snatch with a 2 second pause at the bottom
x 1 rep @ 60-75%
*Start at 60% and slowly work up to 75% across the 12 sets.
C.
Every 90 seconds, for 12 minutes (8 sets):
Hang Clean + Jerk x 1 rep @ 70-75%
D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat with a 1 second pause at bottom x 2 reps @ 70-75%
*Focus here is on speed!
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working sets.
Saturday (Session Five)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 No Feet Power Snatch, 4 Snatch Balances
4 Power Cleans, 4 Jerks
4 Cleans, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch x 2 reps
*Sets 1-3 = @ 65-70% of 1-RM Power Snatch
*Sets 4-6 = @ 70-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Four sets of:
Push Press x 7-8 reps @ 60-65%
Rest as needed between sets
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 8 reps @ 60-70%
*Start at 60% and aim to work up to 70% across the 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.