Monday (Session One)
Suggested Warm-Up:
1 Round: 30 Cal Bike/Row + 30 Air Squats + 15 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Drop Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 12 minute mark…
Every 90 seconds, for 7:30 (5 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 20 minutes, establish a 10 Rep Max Back Squat
*Aim for a few lbs more than you did last week on the 10RM! This is as much of a mental challenge as it is a physical challenge, attack it!
Rest 3 minutes, then:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 12 reps @ 80-85% of 10-RM Back Squat weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 7 reps
*Start at 60% and work up to a heavy set of 7 by the 4th set.
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Dips x 45 seconds
Close Grip Push-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike/Row + 10 Cossack Squats + 10 DB Press
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Power Snatch, 4 Hang Power Cleans
4 Hang Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + 2 Power Jerks
*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift
*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Three sets of:
Farmers Carry x 100 feet
Rest as needed
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 20 Box Step-Ups + 10 Burpees + 10 Box Jumps + 10 Pull-Ups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Cleans, 5 Press in Splits
5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes for 6 minutes (3 sets):
3-Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 3 second pause in catch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-5 = 2 reps @ 80%
*Sets 6-8 = 2 reps @ 80-85%
D.
Four sets of:
Back Squat x 10 reps @ 87-90% of your 10-RM Back Squat weight
Rest as needed between sets
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups with a 3 second upward phase x 45 seconds
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Hip Snatch, 3 Hang Snatch
3 Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Build over the course of the 4 sets. If mobility is an issue, stay with the empty bar for every set & work to get lower. ONLY add weight to the bar if you can hit max depth with no issues.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hip Snatch + Hang Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 75-80% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
(2 Hang Cleans + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell or DB Lunges x 6 reps each leg
Seated Single-Arm DB Strict Press with a 3 second lowering phase x 6 reps each arm
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension on GHD Machine 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)
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 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch x 2 reps @ 70% of 1-RM Power Snatch
*Feet should start in your landing position.
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps @ 75%
C.
Five sets of:
Snatch Pull with a 6 second lowering phase x 2 reps @ 90-105% of 1-RM Snatch
*Start your sets at 90% and work up as you go.
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 = 4 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 4 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 3-4 reps @ 90% of 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
E.
Three sets of:
Good Mornings x 10 reps
Pull-Ups with a 2 second pause at top x 45 seconds
Rest as needed