Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
Drop Snatch x 3 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Power Clean x 1 rep (Stay below 60%)
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + Power Jerk + Power Clean) x 1 rep
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 70-75%
*Sets 5-6 = 2 reps @ 75-80%
D.
Seven sets of:
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat. Rest as needed between sets.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
5 Muscle Snatch, 5 Overhead Squat
5 Deadlift, 5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75-80% of 1-RM Power Snatch
B.
Five sets of:
Deadlift x 2-3 reps @ 80-90% of 1-RM Deadlift
Rest as needed between sets
*Start at 80% 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. Aim to go 5-10lbs heavier than last week.
D.
Three sets of:
Glute Ham Raises x 6-8 reps
V-Ups x 45 seconds
Rest as needed
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Clean, 5 Press
5 Power Clean, 5 Clean
5 Clean, 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):
(Hang Clean + Jerk + Clean) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80-85% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 2 reps @ 75-80%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 3 reps @ 78-88%
*Start at 78% and aim to work up to 88% across the sets.
E.
Three sets of:
DB Bench Press x 8 reps
V-Ups x 45 seconds
Good Mornings x 8 reps
Rest 90 seconds
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
One Round: 400 Meter Run + 20 Box Jumps (landing in full squat) + 45 second plank
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Power Snatch, 3 Overhead Squat
5 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 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 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Set 7 = 1 rep @ 93% of 1-RM Snatch
*Sets 8-10 = 2 reps @ 80% of 1-RM Snatch
C.
In 25 minutes, build to a heavy single for the day in this complex:
(3 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at the bottom x 3 reps @ 70-80% of 1-RM Front Squat
*Start at 70% and aim to work up across the sets.
E.
Three sets of:
Hip Extension 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 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Power Snatch
x 3 reps @ 50-75% of 1-RM Power Snatch
*Start at 50% and work up across the sets. 75% is very aggressive for this but see what you can do without quite reaching a maximum!
B.
Four sets of:
Push Press x 3-4 reps @ 80-87%
Rest as needed between sets
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with double bounce x 3 reps @ 70-80%
*Start at 70% and aim to work up to 80% 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:
Chin-Ups with a 2 second pause at top x 5 reps
Barbell Bicep Curls x 10 reps
Rest 90 seconds