Monday (Session One)
Suggested Warm-Up
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 Hip 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 3 minutes (3 sets):
Snatch Balance x 1 rep
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 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
*Sets 7-8 = @ 75% of 1-RM Snatch
C.
In 20 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-85%
E.
Three sets of:
Pull-Ups x 8 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
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 Muscle Snatch, 3 Muscle Clean
5 Power Snatch, 3 Power Clean
5 Power Clean
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean
B.
Every 2 minutes, for 16 minutes (8 sets):
(Slow Pull Clean + 2 Jerks) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80-85% of 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 85-88%
Focus on SPEED & perfect positioning!
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Pushups x max reps in 60 seconds
Rest as needed
Wednesday (Session Three)
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 Snatch, 5 Overhead Squat
5 Snatch, 5 Front Squat
5 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Drop Snatch x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps @ 80-85%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps @ 90-93% of your 4-RM weight
*If you don’t know your 4-RM Front Squat, establish that today instead of doing these sets.
D.
Every 2:30, for 12:30 (5 sets):
Push Press x 3 reps @ 90-93% of your 3-RM Push Press
*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Power Clean + Power Jerk
5 Snatch w/ 3 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Snatch x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + Power Jerk) x 2 reps @ 80-85% of 1-RM Power Clean + Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 80-90%
*Start at 80% and work your way up slowly as the sets go on.
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
6 Burpees + 6 Air Squats + 6 Pushups + 6 Lunges + 20 Seconds Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press In Split
4 Power Clean, 4 Split Jerk
4 Clean & Jerks
4 Muscle Snatch
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind the Neck Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
In 20 minutes, establish a 1-RM Power Snatch
C.
Every 2:30, for 15 minutes (6 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 2 reps @ 85-90% of 1-RM Back Squat
E.
Three sets of:
Strict Pull-Ups x 10 reps
Rest 45 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest 45 seconds
Sunday (Rest Day)