Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light Wallball + 8 Wallballs + 8 Situps with a Wallball + 8 Pushups with a one arm on Wallball
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 90 seconds, for 6 minutes (4 sets):
3 Position Snatch x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 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 14 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 4 reps @ 82-87%
Chin-Ups x 6 reps
Rest 2 minutes between sets
*Start your sets at 82% and work up to 87% across the sets if 82% feels easy.”
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Air Squats + 10 Pushups + 10 Step-Ups to Box
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Muscle Snatch, 5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Muscle Snatch
*Sets 1-3 = 2 reps @ 90% of your 3-RM Muscle Snatch
*Sets 4-6 = 2 reps @ 95-100% of your 3-RM Muscle Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 1 rep @ 80-85%
Focus on making the lockout as smooth as possible & catching with your hips back.
C.
Every 3 minutes, for 9 minutes (3 sets):
2″ Deficit Deadlift x 6 reps @ 60-70% of 1-RM Deadlift
Start at 60% 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
Rest as needed
Aim for three heavy working sets. The goal is not to get to a 10-RM, but, to get some quality working sets in.
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)
2 Rounds: 10 Step-Ups to Box + 10 KB Swings + 10 Pushups
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
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):
Clean Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)
B.
Every 2:30, for 17:30 (7 sets):
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
*Set 5 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 3 reps @ 83-88%
Rest 30 seconds
Single-Arm DB Row x 8 reps each arm
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
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
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 2 reps @ 85%
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 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 2:30, for 22:30 (9 sets):
Clean & Jerk x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-9 = @ 101%+
(Goal here is to find a 1-RM Clean & Jerk for the day)
D.
Three sets of:
Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 8 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)
*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 2 minutes, for 12 minutes (6 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Snatch
B.
Every 75 seconds, for 12:30 (10 sets):
Power Clean x 2 reps @ 80% of 1-RM Power Clean
C.
In 16 minutes, build to a 7-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 7 reps @ 92.5% of your 7-RM
D.
Every 2 minutes, for 14 minutes (7 sets)
Front Squat x 1 rep @ 88-91%
E.
Four sets of:
Chin-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
Add weight to both if you’re able to.