Monday (Session One)
Suggested Warm-Up
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 70%
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 75%
Every 75 seconds, for 5 minutes (4 sets):
Snatch x 1 rep @ 80%
Every 75 seconds, for 2:30 (2 sets):
Snatch x 1 rep @ 85%
C.
In 18 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 12 reps @ 90% of today’s 12 Rep Max
D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 10 reps
*Start at 50-60% 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.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Dips x 12 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Hang Power Cleans, 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
x 2 reps
*Sets 1-4 = @ 70% of 1-RM Power Snatch
*Sets 5-8 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Jerk x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
Every 2:30, for 12:30 (5 sets):
Deadlift x 7-8 reps @ 65-70%
D.
Three sets of:
Good Mornings x 8 reps
Single Leg Glute Bridge w/ 1 second pause at top x 8 reps each side
DB Shoulder Side Raises x 15 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up
Two Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Squat Cleans
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2:30, for 12:30 minutes (5 sets):
(Clean Pull + Clean + Front Squat + Clean + Front Squat) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-5 = @ 70% of 1-RM Clean & Jerk
At the 13 minute mark. . .
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
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 with a 2 second pause in catch
x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-8 = @ 75%
D.
Four sets of:
Back Squat x 8 reps @ 85-100% of your 12-RM Back Squat weight
Rest as needed between sets
*Start the sets at 85% of your 12-RM Back Squat weight. If you make all 8 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 12-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:
10 Pushups + 10 Box Step Ups + 10 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 Mid Hang Snatch
3 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Mid Hang Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
(Mid Hang Clean + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
DB Shoulder Front Raises x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up
2-3 Rounds:
6 Burpees + 6 KB Goblet Squats + 6 Cossack Squats + 20 second Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Snatch Balances
4 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch
*Sets 1-2 = 2 reps @ 50% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 55% of 1-RM Snatch
*Set 5 = 2 reps @ 60% of 1-RM Snatch
*Set 6 = 1 rep @ 65% of 1-RM Snatch
*Set 7 = 1 rep @ 70% of 1-RM Snatch
B.
Five sets of:
Clean Pull with a 6 second lowering phase x 3 reps @ 85-90% of 1-RM Clean
Rest as needed between sets
C.
In 25 minutes, build to a 5-RM Dead Stop Front Squat
https://www.youtube.com/watch?v=YFNFsr0Lys0.
*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 5 reps @ 85% 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 w/ a 1 second pause at the bottom of each rep.
D.
Three sets of:
Romanian Deadlift x 10 reps
Pull-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)
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