Monday (Session One)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Hang Snatch, 5 Snatch Balances
*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):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Set 4-6= @ 2 reps @ 75% oif 1-RM Snatch
*Sets 7-10 = 1 rep @ 80-83% of 1-RM Snatch
C.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-2 = 7 reps @ 65-70%
*Sets 3-4 = 5 reps @ 75%
*Sets 5-6 = 3 reps @ 85%
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Lateral Raises x 15 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift
5 Muscle Snatch, 3 Muscle Clean
5 Power Snatch, 3 Power Clean
5 Power Clean
5 Clean & 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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Deadlift x 2 reps @ 65%
Focus on SPEED & perfect positioning!
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Snatch, 5 Front Squat
5 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 75-80%
C.
In 25 minutes, establish a 7-RM Front Squat
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 70-75% of 1-RM Push Press
E.
Three sets of:
Good Mornings x 8 reps
Rest 45 seconds
DB Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pullups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Power Clean
5 Snatch
*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 Snatch x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat
x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch Lift Off + Snatch Pull + Power Snatch + Snatch
*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-7 =- @ 75-78% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
(Clean High Pull + Power Clean) x 1 rep @ 80% of 1-RM Power Clean
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
Focus is on exploding as fast as possible out of the bottom!
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
6 Burpees + 6 Air Squats + 6 Pushups + 6 Lunges + 20 Second Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press In Split
4 Power Clean, 4 Split Jerk
4 Clean & Jerks
4 Muscle Snatch
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind the Neck Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 80% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Power Snatch) x 1 rep
*Sets 1-4 = @ 75% of 1-RM Power Snatch
*Sets 5-8 = @ 80% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat x 2 reps @ 70-75%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
F.
Three sets of:
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
Rest 60 seconds
*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.