Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
4 Burpee Box Jump Overs
7 Pushups
10 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every 75 seconds, for 7:30 (6 sets):
Tall Snatch x 2 reps
Build over the course of the six sets.
This is meant to be a warmup / positional exercise, not meant to go “heavy.”
B.
Every 2 minutes, for 14 minutes (7 sets):
(Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80-85% of 1-RM Snatch
*Sets 5-7 = @ 85-90% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean +Power Jerk x 1 rep @ 85% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 6-6-5-5-4-4 @ 5-15lbs more than last week
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
E.
Four sets of:
Pull-Ups x 8 reps
Face Pulls x 20 reps
Rest as needed
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Push Press
4 Mid Hang Power Snatch, 4 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch x 1 rep
*Sets 1-2 = @ 75-80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch
B.
In 16 minutes, build to a 8-RM Push Press
C.
Four sets of:
Deadlift x 5-6 reps
*Sets 1-2 = @ 70-75% of 1-RM Deadlift
*Sets 3-4 = @ 75-80% of 1-RM Deadlift
Rest as needed between sets.
D.
Every 2:30, for 10 minutes (4 sets):
Standing DB Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squats
3 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + Clean Lift Off + Clean) x 1 rep
*Set 1 = @ 75% of 1-RM Clean
*Sets 2-3 = @ 80% of 1-RM Clean
*Set 4-5 = @ 85% of 1-RM Clean
*Sets 6-7 = @ 90% of 1-RM Clean
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 8 reps
*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%
Focus on moving as explosively as possible on all reps.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps w/ 3 second upward phase
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: 5 Pushups + 30 Second Plank + 15 Air Squats
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, 5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 1 rep
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 85% for the Front Squat across the sets. Increase the height of the box each set.
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
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
This is a consistency based day. Focus & try to make every rep!
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean + Front Squat
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
One Set Tabata of: V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
E.
One set of:
Bicep Curls x 90 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
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):
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.
B.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 5-15lbs more than last week
This is the LAST week of this progression – push it! If it was pretty easy last week, go up 10-15lbs. If it was pretty difficult, just go up 5lbs.
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.
C.
Four sets of:
Bench Press x max reps at 85% of your 1-RM Bench Press
rest as needed between sets
For all 4 sets, load up 85% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
D.
Three sets of:
Barbell Reverse Lunges x 8 reps each leg
Pull-Ups x 8 reps
Stationary Dips x 8 reps
Rest as needed