Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 10 Cal Bike + 10 Pushups
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
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 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Deadlift + Clean) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
Five Sets of:
Back Squat x 7 reps @ 65-75%
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest as needed
*Start your sets at 65% and aim to work up to 75% across the sets if 65% feels easy. Try to start and end 5-10lbs heavier than you did last week.
E.
Three sets of:
Good Mornings with a 2 second pause at bottom x 8 reps
Single Arm DB Row with a 2 second pause at top x 6 reps each arm
Rest as needed between sets
Tuesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Cossack Squats + 10cal Row
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Slow Pull Power Snatch, 5 Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = @ 65-70% of 1-RM Power Snatch
*Sets 4-6 = @ 70-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 3 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 2-3 reps @ 95-100% of your 5-RM from last week
D.
Four sets of:
Deadlift x 12 reps
Rest as needed
*Start at 57% of your 1-RM Deadlift weight and add weight each set. Try to start and end 5-10lbs heavier than you did last week.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 3 reps
This is a warmup exercise. Keep it under 55% of your 1-RM Snatch.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch High Pull + 2 Hang Snatch) x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Sets 2-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
C.
Five sets of:
Front Squat x 8 reps
Rest as needed
*Start at 55-60% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
D.
Two sets of:
Inverted Grip Bent Over Row with a 2 second pause at top x 8 reps
Banded March x 3 minutes
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds: 10 Cal Bike + 10 Pushups + 10 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull 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):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-6 = @ 75%
C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips with a 2 second pause at bottom x 10 reps
Hip Extension with a 2 second pause at top x 10 reps
Hanging Leg Raises with a 2 second pause at top x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
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 8 minutes (4 sets):
Muscle Snatch
*Sets 1-2 = 3 reps @ 90% of 3-RM Muscle Snatch
*Sets 3-4 = 2 reps @ 95% of 3-RM Muscle Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 5-7 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Deadlift x 5 reps @ 110%+ of 1-RM Snatch
Start at 110% and aim to work up across the 5 sets.
D.
Five sets of:
Back Squat with a 3 second upward phase x 7 reps
*Start at 53% of your 1-RM Back Squat and slowly work up across the sets. Try to start 5-10lbs heavier than last week.
E.
Three sets of:
Romanian Deadlift x 12 reps
Chin-Ups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed