Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 75 seconds, for 7:30 (6 sets):
Snatch Balance 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 16 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 92%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep @ 80% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 5-4-4-3-3-3 @ 75-80% of 1-RM Front Squat
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Push Press
5 Mid Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Snatch x 1 rep @ 88-93%
B.
In 15 minutes, build to a 5-RM Push Press
At the 17 minute mark…
Every 2:30, for 5 minutes (2 sets):
Push Press x 5 reps @ 92.5% of 5-RM
C.
Three sets of:
Snatch Deadlift x 7 reps
Rest as needed between sets
Start at 75-85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 10 minutes (4 sets):
Standing Single-Arm DB Press x 10 reps each arm
Aim for three heavy working sets.
E.
Three sets of:
Step-Ups to Parallel Box
x 6 reps each leg
Rest as needed
Aim for 3 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 Press In Split, 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):
Press in Clean x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Pull + Clean Pull with a 2 second pause at knee + Clean) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean
*Sets 4-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps @ 75-80%
E.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps each arm with a 3 second lowering phase
Rest as needed
F.
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 (Rest Day)
Friday (Session Four)
Suggested Warm-Up
2 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 Squat Snatch
4 Clean & Jerks
*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 3 reps
Box Jump x 5 reps
Start with the empty bar for set 1 and build up to 75% 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 12 minutes (6 sets):
Snatch
*Set 1 = 3 reps @ 70% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-5 = 2 reps @ 80% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
C.
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.
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 12 reps
Rest 1 minute
*Place a barbell or plate on your back if possible for the Hip Extension.
E.
One set of:
Bicep Curls x 100 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):
Power Jerk x 3 reps @ 75% of 1-RM Power Jerk
B.
Rest as needed between sets:
Back Squat: 10-8-6-4-4-2-2 @ 5-15lbs more than week 3’s weight.
If you don’t know the weight you used for week 3, start around 75% of your 1-RM Back Squat.
You’ll do 10 reps, rest as needed, 8 reps, rest as needed, 6 reps, etc. This first week is NOT meant to be maximal, but to accumulate volume.
C.
Four sets of:
Bench Press x max reps at 80% of your 1-RM Bench Press
Rest as needed between sets
The goal is to get more reps than you did on week 2!
For all 3 sets, load up 80% 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 Lunges x 8 reps each leg
Pull-Ups x 8 reps
Stationary Dips x 8 reps
Rest as needed