Monday (Session One)
Suggested Warm-Up
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 Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Cleans
5 Jerks
*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 Clean (Sots Press)
x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Clean & Jerk x 1 rep @ 80-85% of your 1-RM Clean & Jerk
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM weight
*Start the sets at 85% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.
D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 4 reps @ 90-95% of 4-RM Close Grip Bench Press weight
*If you don’t know your 4-RM Close Grip Bench Press, establish that today instead of doing these sets.
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″ closer altogether.
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)
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 Strict Press, 5 Back Squat
5 Muscle Snatch, 5 Muscle Cleans
5 Power Snatch
5 Power Cleans
5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Every 75 seconds, for 12:30 (10 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 4 reps @ 80-90% of 4-RM Deadlift weight
Start at 80% of your 4-RM and work up to 90% of your 4-RM weight across the sets.
*If you don’t know your 4-RM deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 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)
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 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):
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 15 minutes (10 sets):
Snatch with a 2 second pause in catch x 1 rep @ 85-88%
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
The goal today is consistency!
D.
Every minute, on the minute, for 15 minutes (15 sets):
Front Squat x 1 rep @ 70-85% of 1-RM Front Squat
Start at 70% and aim to work up to 85% across the 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 (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 10 Pushups + 15 Air Squats
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 Snatch Lift Off, 5 Snatch
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 2 reps
These are meant to be warmup exercises, not for heavy weight.
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Set 7 = 1 rep @ 93% of 1-RM Snatch
*Sets 8-10 = 2 reps @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
(Clean + Front Squat + Jerk) x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Set 5 = @ 90% of 1-RM Clean & Jerk
*Set 6 = @ 90-95% of 1-RM Clean & Jerk
*Sets 7-8 = @ 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
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)
Suggested Warm-Up
5 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 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean x 3 reps @ 70% of 1-RM Clean
C.
Every 3 minutes, for 18 minutes (6 sets)
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%
D.
Four sets of:
Chin-Ups x 6 reps
Dumbbell Bicep Curls x 12 reps
Rest as needed
E.
Three sets of:
Romanian Deadlift x 6 reps
Single-Arm Dumbbell Strict Press x 8 reps each arm
Rest 90 seconds