Monday (Session One)
Suggested Warm-Up:
2 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 Cleans, 3 Front Squat
5 Muscle Snatch, 3 Overhead Squats
3 Power Cleans, 3 Press In Split
3 No Feet Snatch, 3 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Snatch x 1 rep
Start light and build to moderate. This is meant to be a warmup exercise.
B.
Every minute, on the minute, for 8 minutes (8 sets):
(Power Clean + Power Jerk + Power Clean) x 1 rep
*Sets 1-4 = @ 65-70% of 1-RM Power Clean + Power Jerk
*Sets 5-8 = @ 70-75% of 1-RM Power Clean + Power Jerk
C.
Every 90 seconds, for 10:30 (7 sets):
No Feet Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-7 = @ 70% of 1-RM Snatch
D.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 3 reps @ 70-75%
This is not meant to be heavy as today is a lighter day. The focus is to have maximal speed on every rep!
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Pushups + 8 Box Step-Ups + 8 Reverse Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
8 Deadlift w/ 2 second pause at knee
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power 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 at 95%
*Set 6 = 1 rep @ 98%+
*Set 7 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Snatch.
B.
Every 2:30, for 10 minutes (4 sets):
Deadlift with a 2 second pause at knee x 7 reps @ 50-60%
C.
Five sets of:
Bench Press x 3 reps
Rest as needed
*Start at 77-80% of your 1-RM Bench Press and work up across the sets.
D.
Three sets of:
Barbell Strict Press x 7 reps
V-Ups x 45 seconds
Rest as needed
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.
Wednesday (Session Two)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row + 20 Burpees + 20 slow Air Squats
With empty bar:
10 Deadlift, 10 Press In Split, 10 Front Squats
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squats
5 Cleans, 5 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 Split Jerk Position x 3 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Jerk in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Mid Hang Clean) x 2 reps @ 60-65%
C.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk with a 3 second pause in catch x 2 reps @ 65-70%
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat with a 3 second upward phase x 3 reps @ 50-65%
*Start at 50% and work up slowly across the sets.
E.
Three sets of:
DB Bench Press x 8 reps
V-Ups x 45 seconds
Good Mornings x 8 reps
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.
Thursday (Recovery Day)
Friday (Session Four)
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 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Hang Snatch, 5 Snatch Balances
5 Power Cleans, 5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Snatch x 2 reps
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Hang Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-7 = 1 rep @ 80-85%
C.
Every 2 minutes, for 14 minutes (7 sets):
(Clean + Clean & Jerk) x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80-85%
*Sets 6-7 = @ 85-90%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps @ 75-83%
*Start at 75% and aim to work up to 83% across the sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Ab Rollouts x 10 reps
Aim for 2 heavy working sets.
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio work (Row, bike, run, etc)
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 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
In 20 minutes, establish a 1-RM Push Press
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a double bounce x 3 reps @ 75-85%
*Start at 75% and aim to work up to 85% across the sets.
D.
Three sets of:
Romanian Deadlift x 5 reps
Strict Press with a 1 second pause right at forehead level x 6 reps
Rest as needed
(Goal weight for RDL should be 90%+ of 1-RM Clean)
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds