Monday (Session One)
Suggested Warm-Up:
10 Inchworm Pushups
20 Reverse Lunges
10 Pullups
10 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Squat Cleans
*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):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean with a 3 second pause at knee x 1-2 reps @ 55-65% of 1-RM Clean
C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep @ 60-65% of 1-RM Split Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second pause in bottom x 3 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets.
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
V-Ups x 45 seconds
Rest as needed”
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 6 Jumping Air Squats + 6 Jumping Lunges + 6 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 No Contact Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet No Contact Power Snatch x 1 rep @ 60-65% of 1-RM Power Snatch
This exercise is meant to teach you proper timing of the lift. It will be awkward at first but you’ll get the hang of it! Try to stay connected to the bar throughout the entire lift.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Clean
*Sets 1-3 = 3 reps @ 60% of 1-RM Power Clean
*Sets 4-6 = 2 reps @ 65-70% of 1-RM Power Clean
Feet should start in your landing position. Heels can come up but your feet shouldn’t move.
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 10 reps
Chinups x 10 reps
E.
Three sets of:
Close Grip Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed
Wednesday (Session Three)
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 minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
C.
Five sets of:
Front Squat with a 3 second lowering phase x 3 reps @ 60-65%
Rest as needed
D.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Feet Snatch
4 Split Jerks
*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):
Hip Power Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch without moving feet x 1 rep
*Sets 1-4 = @ 65% of 1-RM Snatch
*Sets 5-8 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Clean + Jerk x 1 rep @ 60-70% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 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:
3 minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 DB Snatch + 10 DB Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch
*Sets 1-2 = 2 reps @ 93% of 3-RM Muscle Snatch
*Sets 3-4 = 2 reps @ 97% of 3-RM Muscle Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
(Power Clean with a 2 second pause in catch + Power Jerk with a 2 second pause in catch) x 1 rep @ 65-70% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Panda Pull x 3 reps @ 85-90% of your 1-RM Snatch
D.
Three sets of:
Back Squat x 12 reps @ 55-60% of 1-RM Back Squat
Rest as needed
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups with a 4 second lowering phase x 6 reps
Rest as needed