Monday (Session One)
Suggested Warm-Up
2 Rounds: 4 Inchworm Pushups + 6 Burpees + 8 Air Squats + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
3 Position Snatch x 1 rep
Build over the course of the five sets.
This is meant to be a warmup / positional exercise, not meant to go “heavy.”
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Sets 2-3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Sets 5-6 = 1 rep @ 88%
*Sets 7-8 = 1 rep @ 92-95%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Mid Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 3 reps @ 70-75%
E.
Four sets of:
Pull-Ups x 5 reps
Face Pulls x 15 reps
Rest as needed
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pushups + 5 Burpees + 5 Pull-Ups + 15 Air Squats
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift, 5 Push Press
5 Power Snatch, 5 Good Mornings
5 Hang Power Snatch
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Power Snatch x 4 reps @ 65%
B.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 65-70%
C.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift with a 2 second pause at knee x 4 reps @ 60-65% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Every 2:30, for 10 minutes (4 sets):
DB Bench Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Front Squat
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Panda Pull + Hang Clean) x 2 reps
*Sets 1-3 = @ 60% of 1-RM Clean
*Sets 4-6 = @ 70% of 1-RM Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 60-65%
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps with a 3 upward phase
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*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 70% 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 minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 65-75%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk
*Sets 1-3 = 1 rep @ 80-85% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 90% of 1-RM Clean & Jerk
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 12 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
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
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 10 minutes (5 sets):
Hang Muscle Snatch
x 3 reps
Build in weight across the sets to a heavy, but not maximal set of 3.
B.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 4 second lowering phase and 4 second upward phase x 4 reps @ 55-60% of 1-RM Back Squat
C.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 6 reps @ 70-75% of 1-RM Bench Press
D.
Three sets of:
Romanian Deadlift x 6 reps
Chinups x 6 reps
Stationary Dips x 6 reps
Rest as needed