Monday (Session One)
Suggested Warm-Up
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hang Snatch
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 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Hang Snatch
*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch
C.
Three sets of:
Back Squat x 16 reps @ 40-55% of 1-RM Back Squat
Rest as needed between sets
D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 8 reps
*Start at 60% of your Bench Press, and, work up in weight as the sets go on. Close grip means 2-3 inches more narrow on each side.
E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
3 Power Jerks
3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Muscle Snatch
x 2 reps
*Start at 40% of your 1-RM Power Snatch and work up in weight as the sets go on.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift with a 2 second pause at knee x 10 reps @ 50-55%
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Bench Press x 15 reps
Rest 60 seconds
E.
Three sets of:
Front Rack Barbell Step-Up x 5 reps each leg
Chin-Ups x 10 reps
Rest as needed
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
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 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & 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.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Deadlift + Clean)
*Sets 1-3 = 1 rep @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Behind the Neck Split Jerk x 1 rep @ 75% of 1-RM Split Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom
*Sets 1-3 = 3 reps @ 50% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 60% of 1-RM Front Squat
E.
Two sets of:
Banded March x 3 minutes
Chin-ups x 10 reps
Rest as needed between sets
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Pushups + 20 seconds in bottom of Air Squat + 30 second Plank
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 Slow Pull Snatch
3 Clean & 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 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk x 1 rep @ 60-70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Bicep Curls x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
OR
200-ft Sled Push
Rest as needed
Choose a KB weight that is challenging for all sets.
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 2 minutes, for 14 minutes (7 sets):
No Feet Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
*Start at 65% and work up to 75% across the 7 sets. Feet should start in your landing position. Your heels can come up, but, the whole foot shouldn’t move.
B.
Four sets of:
Snatch High Pull x 4 reps @ 85-90% of 1-RM Snatch
Rest as needed
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps @ 60-65%
D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Rest as needed