Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Jerk In Split
x 3 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean + Front Squat + 2 Jerks) x 1 rep @ 60-70% of 1-RM Clean & Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 90% of 1-RM Clean
D.
Every 2:30, for 12:30 minutes (5 sets):
Front Squat x 6 reps @ 55-70% of 1-RM Front Squat
*Start at 55% and aim to work up across the sets.
E.
Two sets of:
Barbell Lunges x 5 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds
Tuesday (Session Two)
Suggested Warm-Up:
Two Rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
A.
Every 2 minutes, for 14 minutes (7 sets):
No Hook No Feet Snatch x 2 reps
Build up across the 7 sets to a heavy, but not maximal set of 2.
B.
Every 2:30, for 12:30 (5 sets):
Snatch High Pull x 3 reps @ 95% of 1-RM Snatch
C.
Two sets of:
Deadlift x 20 reps @ 40-50% of your 1-RM Deadlift
Rest as needed between sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm DB Bent Over Row x 8 reps each arm
Rest as needed between sets
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
16 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 14 minutes (7 sets):
Mid Hang Snatch x 2 reps @ 60-65% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second pause in bottom x 3 reps
*Sets 1-3 = 3 reps @ 60% of 1-RM Back Squat
*Sets 4-6 = 3 reps @ 65% of 1-RM Back Squat
D.
Three sets of:
Bench Press x 4 reps @ 90-95% of your 4-RM Bench Press
Rest as needed between sets
E.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Rest 30 seconds
Single-Arm DB Row x 30 reps each arm
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
Three 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 90 seconds, for 6 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
Followed by…
Every 90 seconds, for 3 minutes (2 sets):
Clean Grip Snatch x 3 reps
Use this as a mobility exercise only.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Panda Pull
+ Hang Snatch x 1 rep @ 60-65% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep @ 75% of 1-RM Split Jerk
D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up onto the box. Aim for 2 heavy working sets)
E.
Four sets of:
Hip Extension x 6 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
Two Rounds for quality:
200 Meter Run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Strict Press
6 Power Snatch
6 Power Jerks
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps @ 60-70% of 1-RM Power Snatch
B.
Every 2:30, for 12:30 (5 sets):
Power Jerk x 4 reps @ 55-65% of 1-RM Power Jerk
C.
Three sets of:
Front Squat x 10 reps @ 40-50% of 1-RM Front Squat
Rest as needed between sets
D.
Four sets of:
Pull-Ups x 6 reps
Rest 2 minutes
E.
Three sets of:
Romanian Deadlift x 12 reps
Rest 2 minutes
(Goal weight should be 60-70% of 1-RM Clean)