Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB, 6 Presses Each Arm, 6 RDL’s, 6 Squats
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):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Power Clean
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Clean
*Sets 6-8 = 1 rep @ 85% of 1-RM Power Clean
D.
Six sets of:
Back Squat x 2 reps @ 87-93%
Pull-Ups with a 3 second pause at top x 5 reps
Rest 2 minutes
*Start your sets at 87% and work up to 93% across the sets if 87% feels easy.”
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 60 seconds
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Muscle Snatch
5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch
*Sets 1-3 = 2 reps @ 85-90% of your 2-RM Muscle Snatch
*Sets 4-6 = 2 reps @ 90-95% of your 2-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep @ 85-90%
Focus on making the lockout as smooth as possible & catching with your hips back.
C.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 4 reps @ 70-75% of 1-RM Deadlift
Start at 70% of your 1-RM Deadlift and aim to work up across the 3 sets.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Four sets of:
Strict Press x 8 reps @ 90-95% of 8-RM Strict Press weight
Rest as needed
*Note: If you don’t know your 8-RM Strict Press, establish that today instead of doing these sets.
E.
One set of:
DB Walking Lunges x 90 steps
Face Pulls x 50 reps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: Hang from pull-up bar for 20 seconds, Hold Air squat for 20 seconds, Step-Ups to box for 20 seconds
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*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 + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80-85% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85-90% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 1 rep @ 90-95%
Rest 30 seconds
Bent Over Row with a 1 second pause at top x 6 reps
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
V-Ups x 45 seconds
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Clean & Jerks
*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 6 reps @ 70%
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 2:30, for 20 minutes (8 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 80-85%
C.
Every 2:30, for 17:30 (7 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 8 reps
Rest as needed
Saturday (Session Five)
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 Snatch, 3 Power Snatch
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps @ 85% of 1-RM Power Clean
C.
Every 2:30, for 12:30 (5 sets):
Bench Press x 2-3 reps @ your 4-RM weight
*Note: if you don’t know your 4-RM Bench Press, establish that today instead of doing these sets.
D.
Every 2 minutes, for 10 minutes (5 sets)
Front Squat x 2 reps @ 88-92%
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds