Monday (Session One)
Suggested Warm-Up
1 Round: 10 Air Squats + 5 Inchworm Pushups + 5 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 Power Cleans, 3 Front Squats
5 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)
3-Position Snatch x 1 rep (Stay below 60%)
B.
Every 90 seconds, for 9 minutes (6 sets):
(2 Power Cleans + Power Jerk) x 1 rep
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
C.
Every 90 seconds, for 15 minutes (10 sets):
Slow Pull Snatch x 1 rep
*Sets 1-3 = @ 70%
*Sets 4-6= @ 75%
*Sets 7-10 = @ 80%
D.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 85-95%
*Start at 85% and build as you go.
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
1 Round: 20 Cossack Squats + 20 Pushups + 20 Box Step Ups
With empty bar:
10 Front Squat, 10 Deadlift, 10 Press
5 Muscle Snatch
5 Power Snatch
5 Mid Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
Mid Hang Power Snatch
*Sets 1-3 = 2 reps @ 70%
*Sets 4-6 = 2 reps @ 75%
*Sets 7-8 = 1 rep @ 80%
B.
Five sets of:
Deadlift x 3-4 reps @ 77-87% of 1-RM Deadlift
*Start at 77% and aim to work up across the sets.
C.
Four sets of:
Bench Press x 7 reps
Rest as needed
*Start at 67% 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.
Every 3 minutes, for 9 minutes (3 sets):
DB Box Step Ups to Parallel Box x 10 reps each leg
Aim for 2 heavy working sets
Wednesday (Session Three)
Suggested Warm-Up
1 Round: 20 Cal Row or Bike + 20 Burpees + 20 Reverse Lunges
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Power Clean
5 Clean, 5 Power Jerk
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 90 seconds, for 4:30 (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 2:30, for 15 minutes (6 sets):
(3 Cleans + 1 Jerk) x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80-85%
C.
Five sets of:
Behind The Neck Power Jerk x 1 rep @ 70-85%
Rest as needed between sets
Start at 70% and work up as you get more comfortable.
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 75-85%
*Start at 75% and aim to work up to 85% across the sets.
E.
One set of:
Banded March x 5 minutes
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
1 Round: 400m Run + 1 Minute Bear Crawl + 1 Minute Plank
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 Cleans
3 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Clean x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause in bottom x 1 rep @ 75-80%
Focus on consistency and stability in the bottom!
C.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean + Front Squat + Jerk) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = @ 75% of 1-RM Clean & Jerk
*Sets 6-7 = @ 80% of 1-RM Clean & Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a double bounce x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
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 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatch x 3 reps
*Start at 40-50% of your Snatch & build from there. Work to some heavy sets but not quite maximal.
B.
Five sets of:
Push Press x 4-5 reps @ 76-83%
Rest as needed between sets
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 7 reps @ 65-75%
*Start at 65% and aim to work up to 75% across the sets.
D.
Four sets of:
Romanian Deadlift x 6 reps
Pull-Ups with a 1 second pause at top x 8 reps
Rest as needed
(Goal weight for RDL should be 80-85%+ of 1-RM Clean)
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete