Monday (Session One)
Suggested 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 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 75%
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80%
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 85-88%
Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 90-93%
C.
In 18 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Two sets of:
Back Squat x 10 reps @ 80-85% of 8-RM weight
Rest as needed between sets
D.
Five sets of:
Push Press x 5 reps @ 70-80% of your 1-RM Push Press
Rest as needed between sets
*Start at 70% and aim to work up to 80% across the 5 sets.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds:
10 Cossack Squats + 10 Box Jumps + 10 Pull-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Power Snatch
*Sets 1-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-8 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee + Power Jerk
*Sets 1-3 = 2 reps @ 80-85% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean
C.
Five sets of:
Deadlift x 5-6 reps @ 75-80%
Rest as needed
D.
Three sets of:
Good Mornings x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & 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. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2:30, for 17:30 (7 sets):
(Clean Pull with a 2 second pause at knee + Clean)
*Set 1 = 2 reps @ 75% of 1-RM Clean
*Sets 2-3 = 2 reps @ 80% of 1-RM Clean
*Set 4-5 = 1 rep @ 85% of 1-RM Clean
*Sets 6-7 = 1 rep @ 90% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70%
*Sets 3-5 = 2 reps @ 80%
*Sets 6-8 = 2 reps @ 80-85%
D.
Four sets of:
Back Squat x 5 reps @ 85-100% of your 8-RM Back Squat weight
Rest as needed between sets
*Start the sets at 85% of your 8-RM Back Squat weight. If you make all 5 reps, go up to 90% for the next set. If you make all 8 there, go up to 95%, then to 100%.
*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups with a 1 second pause at top x 10 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
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 Cleans
3 Snatch
3 Hang Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 3 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 18 minutes (9 sets):
Hang Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-7 = @ 80% of 1-RM Snatch
*Sets 8-9 = @ 85% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
(Hang Clean + Front Squat + Jerk)
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Bicep Curls x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up
4 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):
Muscle Clean x 3 reps
*Start at 30-40% of your 1-RM Clean and work up to a heavy set of 3 by the end of the 6 sets.
B.
Five sets of:
Clean Pull with a 6 second lowering phase x 3 reps @ 90-95% of 1-RM Clean
Rest as needed between sets
C.
In 22 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 4 reps @ 90-95% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat with a 1 second pause at the bottom of each rep.
D.
Three sets of:
Romanian Deadlift x 10 reps
Pull-Ups with a 3 second lowering phase x 10 reps
Rest as needed