Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Cossack Squats + 10 DB Press + 10 Box Step-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 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):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 2 minutes, for 18 minutes (9 sets):
Power Clean x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-9 = @ 101%+
(Goal here is to find a 1-RM Power Clean for the day)
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pullups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch, 8 Strict Press
4 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Snatch
*Sets 1-3 = 2 reps @ 90% of your 1-RM Muscle Snatch
*Sets 4-5 = 1 rep @ 90-95% of your 1-RM Muscle Snatch
B.
In 15 minutes, establish a 1-RM Power Jerk
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Four sets of:
Seated DB Shoulder Press x 10 reps
Rest as needed
Aim for three heavy working sets.
E.
One set of:
DB Walking Lunges x 100 steps
Face Pulls x 50 reps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 7 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 Press In Split, 3 Squat Cleans
*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 Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean
x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 3 reps @ 75-80%
Rest 30 seconds
Bent Over Row x 8 reps
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Plank x 1 minute
Rest as needed
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Thursday (Recovery Day)
Friday (Session Four)
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, 3 Front Squat
5 Split Jerk, 3 Front Squat
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 4 reps @ 80%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session
B.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Clean & Jerk for the day)
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch
x 1 rep @ 70-80%
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 6 reps
Rest as needed
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 18 minutes (9 sets):
Power Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-9 = @ 101%+
(Goal here is to find a 1-RM Power Snatch for the day)
B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Clean
C.
In 22 minutes, establish a 1-RM Back Squat
D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 85-90% of 1-RM Bench Press
E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds