Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch with a 3 second pause at knee
A.
Every 75 seconds, for 7:30 (6 sets):
Tall Snatch x 2 reps
Build over the course of the six sets.
This is meant to be a warmup / positional exercise, not meant to go “heavy.”
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 86-90% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk
D.
Front Squat: 5-4-4-3-3-3 @ 5-15lbs more than last week
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunge + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Overhead Squat
5 Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps @ 75-80%
B.
In 14 minutes, build to a 3-RM Push Press
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps @ 90% of 3-RM weight
C.
Four sets of:
Deadlift x 4-5 reps
*Sets 1-2 = @ 75-80% of 1-RM Deadlift
*Sets 3-4 = @ 80-85% of 1-RM Deadlift
Rest as needed between sets.
D.
Every 2:30, for 10 minutes (4 sets):
Standing Single-Arm DB Press x 10 reps each arm
Aim for three heavy working sets.
E.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 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
5 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean) x 1 rep
*Set 1 = @ 75% of 1-RM Clean
*Sets 2-3 = @ 80% of 1-RM Clean
*Set 4 = @ 85% of 1-RM Clean
*Sets 5-7 = @ 90% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 85-90%
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps with a 3 second upward phase
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 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 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 75-80% for the Front Squat across the sets. Increase the height of the box each set.
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 15 minutes (6 sets):
Snatch x 2 reps @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Front Squat + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds
E.
One set of:
Bicep Curls x 100 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
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 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 17:30 (7 sets):
Back Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
C.
Three sets of:
Bench Press x max reps at 90% of your 1-RM Bench Press
Rest as needed between sets
For all 3 sets, load up 90% of your Bench Press max & perform as many repetitions as possible. The goal is to beat your score from week 4. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
D.
Four sets of:
Romanian Deadlift x 12 reps
Chinups x 12 reps
Stationary Dips x 12 reps
Rest as needed