Monday (Session One)
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):
Tall Jerk x 3 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull x 3 reps @ 95% of 1-RM Clean
D.
In 22 minutes, build to a 1-RM Front Squat
E.
Two sets of:
Barbell Reverse Lunges x 5 reps each leg
L-Sit x 20 seconds
Ab Rollout x 10 reps
Rest 90 seconds
Tuesday (Session Two)
Warm-Up:
One Round for quality:
400 Meter Run
30 second hold at bottom of Air Squat
15 Pushups
10 Overhead Squats with 2 second pause at bottom
10 Snatch Pulls
5 Muscle Cleans
A.
Every 2 minutes, for 14 minutes (7 sets):
Muscle Clean x 2 reps
Build up across the 7 sets to a heavy, but not maximal, set of 2.
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 6 second lowering x 3 reps @ 105% of 1-RM Snatch
C.
In 20 minutes, build to a 1-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6 reps
Inverted Row with a 2 sec pause at top x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Warm-Up:
Two Rounds for quality:
20 second plank
20 second Superman hold
20 second hold at bottom of Air Squat
5 Snatch Deadlift, 5 Tall Snatch
5 Power Snatch, 5 Snatch
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 75-80%
C.
Six sets of:
Front Squat with a 3 second pause at bottom x 3 reps @ 70-75% of 1-RM Front Squat
Rest as needed between sets
D.
In 20 minutes, establish a 1-RM Bench Press
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up:
3 Rounds: 4 Burpees + 8 Air Squats + 4 Pushups + 8 Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Muscle Snatch
3 Power Cleans, 3 Power Snatch
3 Cleans, 3 Snatch
5 Split Jerks
*Every new line means take a short break before moving to the next movements
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):
3-Position Power Snatch x 1 rep
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 10 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk @ 75-80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Two sets of:
Weighted Plank x 1 minute
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Warm-Up:
Two rounds for quality:
200 Meter Run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80%
B.
Every 2:30, for 12:30 (5 sets):
Power Clean x 4 reps @ 65-75% of 1-RM Power Clean
C.
In 20 minutes, build to a 1-RM Back Squat
D.
Four sets of:
Chinups x 6 reps
Rest 2 minutes
E.
Three sets of:
Romanian Deadlift x 5 reps
Rest 2 minutes
(Goal weight should be 85-90% of 1-RM Clean)