Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB + 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*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):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch x 1 rep @ 80-85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 13 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Power Clean
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 75% of 1-RM Power Clean
*Sets 6-8 = 1 rep @ 80% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 3 reps @ 84-89%
Chinups x 8 reps
Rest 2 minutes between sets
*Start your sets at 84% and work up to 89% across the sets if 84% feels easy.
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a 2-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 80-85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Deadlift x 7 reps
Start at 85-90% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
In 17 minutes, build to a 8-RM Strict Press
E.
Three sets of:
Front Rack Lunges x 6 reps each leg
Face Pulls x 20 reps
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
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 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 Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Sets 2-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 2 reps @ 85-90%
Rest 30 seconds
Single-Arm DB Row with a 1 second pause at top x 6 reps each arm
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Plank x 60 seconds
Rest as needed
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)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 7 reps @ 65%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 75%
C.
Every 2 minutes, for 14 minutes (7 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-7 = @ 80% of 1-RM Clean & Jerk
D.
Three sets of:
Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 6 reps
Rest as needed
Leg should be at parallel when stepping up to box. You can use a barbell, DB’s, or KB’s for the weight.
Saturday (Session Five)
Suggested Warm-Up
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch
*Sets 1-2 = 3 reps @ 65% of 1-RM Power Snatch
*Sets 3-4 = 3 reps @ 70% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 7-8 = 2 reps @ 80% of 1-RM Power Snatch
B.
Every 75 seconds, for 10 minutes (8 sets):
Power Clean x 1 rep @ 85% of 1-RM Power Clean
C.
In 16 minutes, build to a 4-RM Bench Press
D.
Every 2 minutes, for 12 minutes (6 sets)
Back Squat x 1 rep @ 90-93%
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds