Monday (Session One)
Suggested Warm-Up:
3 Rounds: 6 Cossack Squats, 6 Inchworm Pushups, 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
5 Muscle Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Tall Snatch x 3 reps
Build over the course of the 6 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 8 minutes (4 sets):
Power Clean x 2 reps @ 80%
D.
In 16 minutes, establish a 1-RM Back Squat
E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 3 reps
Face Pulls x 12 reps
Tuesday (Session Two)
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 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
*Sets 7-8 = @ 80% of 1-RM Power Snatch
B.
Five sets of:
Snatch Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Snatch
Rest as needed between sets
C.
Every minute, on the minute, for 5 minutes (5 sets):
Deadlift x 3 reps @ 65-70%
D.
Five sets of:
Push Press
*Sets 1-2 = 5 reps @ 70-75%
*Sets 3-5 = 2 reps @ 85-90%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up:
3 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 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Narrow 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 5 sets)
B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 75%
C.
In 17 minutes, establish a 1-RM Front Squat
D.
Four sets of:
Good Mornings x 6 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row x 8 reps
Weighted Sit-Ups x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Power Snatch
4 Power Clean
4 Cleans, 4 Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep @ 70-80% 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.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat x 2 reps with a 2 second pause in the bottom @ 70%
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
1 Round:
20 Cal Bike or Row
20 Air Squats
20 V-Ups
10 Front Squats
10 Overhead Squats
5 Clean Grip Overhead Squats
5 Power Cleans
A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. If flexibility is a really big issue, just see it as a narrow grip snatch, not necessarily a clean grip snatch.
B.
Every 90 seconds, for 6 minutes (4 sets sets):
Power Clean x 3 reps @ 65-80% of 1-RM Power Clean
*Start at 65% and build up across the sets.
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 = 2 reps @ 85-90%
*Sets 3-4 = 4 reps @ 80%
*Sets 5-6 = 6 reps @ 70-75%
D.
Five sets of:
Bench Press
*Sets 1-2 = 5 reps @ 75-85%
*Sets 3-4 = 12 reps @ 60-65%
*Set 5 = MAX reps @ 55%
Rest as needed
E.
Four sets of:
Pull-Ups x 6 reps
Stationary Dips x 6 reps
(Add weight if possible)
Rest as needed