Monday (Session One)
Warm-Up
2 Rounds:
5 Burpee Box Jump Overs
5 KB Goblet Squats
5 Box Step Ups
5 KB Snatch each arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Slow Pull Snatch
5 Snatch
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 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.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-94%
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-3 = 2 reps @ 85-90%
*Sets 4-5 = 1 rep @ 90-93%
*Sets 6-7 = 1 rep @ 93-96%
D.
Four sets of:
Bench Press x 6 reps
Rest as needed between sets
*Start at 70% of your bench press and build up in weight across the 4 sets.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest as needed
Tuesday (Session Two)
Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch. Limit yourself to 2 misses.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean x 3 reps @ 70% of 1-RM Power Clean
C.
Four sets of:
Deadlift x 2 reps @ 87-97%
Rest as needed
*Start at 87% and aim to work up to as close to 97% as possible as the sets go on.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Standing DB Press x 12 reps
Rest 60 seconds
E.
Three sets of:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet
Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.
Wednesday (Session Three)
Warm-Up
3 Rounds: 5 Kang Squats + 5 Good Mornings + 5 Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Clean x 2 reps
B.
In 20 minutes, build to a heavy, but not quite maximal set of: 3-Position Clean x 1 rep
C.
Every minute, on the minute, for 12 minutes (12 sets):
Split Jerk x 1 rep @ 75-80%
The goal today is consistency!
D.
Six sets of:
Front Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%
Rest as needed between sets
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)
Warm-Up
3 Rounds:
5 Kang Squats + 5 KB Goblet Squat + 5 KB Snatch each arm
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squats
5 Power Snatch, 5 Snatch Balances
5 Hang Snatch
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%
*You are just building up to do 1 set of 3 reps at 80%
Think of this as a warmup / primer for the rest of the session.
B.
Every 2 minutes, for 14 minutes (7 sets):
Hang Snatch + Overhead Squat x 1 rep
*Sets 1-4 = @ 70-75% of 1-RM Snatch
*Sets 5-7 = @ 75-80% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Jerk + Clean x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Sets 6-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Bicep Curls x 12 reps
Aim for 3 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
3 Minutes of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Five sets of:
Snatch Pull with a 6 second lowering phase x 3 reps @ 90-95% of 1-RM Snatch
Rest as needed
C.
Six sets of:
Back Squat with a 5 second lowering phase
x 3 reps
*Start at 50% of your 1-RM Back Squat and build as you go. We are not looking for a 3-RM in this, but, for 4 heavy working sets.
D.
Three sets of:
Romanian Deadlift x 5 reps
Pull-Ups with a 2 second pause at top x 5 reps
Rest as needed