Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 KB Press + 10 KB Goblet Squats + 10 KB Swings
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Power Cleans
5 Snatch Balances, 5 Power Jerks
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Sets 1-2 = 2 reps @ 75-80%
*Sets 3-4 = 2 reps @ 80-85%
*Sets 5-7 = 1 rep @ 85-90%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 75-82%
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 8 DB Devils Press + 8 DB Goblet Squats
With empty bar:
10 Front Squat, 10 Deadlift
10 Strict Press, 5 Muscle Snatch
5 Muscle Snatch
5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 10:30 (7 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-5 = @ 85%
*Sets 6-7 = @ 90%
B.
In 22 minutes, establish a 1-RM Deadlift
C.
Five sets of:
Bench Press x 4 reps
Rest as needed
*Start at 73-75% of your 1-RM Bench Press and work up across the sets.
D.
Three sets of:
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:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet
Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Jumping Air Squats + 20 Meter Bear Crawl + 30 second plank
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Overhead Squat
4 Power Cleans
4 Hang Cleans
4 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 minutes, for 14 minutes (7 sets):
(Clean Pull + Hang Clean + Clean)
*Sets 1-2 = 2 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-7 = 1 rep @ 75-80%
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
The goal today is consistency!
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 2 reps @ 80-92%
*Start at 80% and aim to work up to 92% across the sets.
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 3 Pull-Ups + 6 Burpees + 10 Cossack Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
3 Power Cleans, 3 Overhead Squats
3 Power Snatch, 3 Jerk Grip Overhead Squats
3 Slow Pull 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):
Drop Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 2 reps
These are meant to be warmup exercises, not for heavy weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
(Clean + Clean & Jerk) x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75-80%
*Sets 6-7 = @ 80-85%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat with a 2 second pause at the bottom x 2 reps @ 75-85% of 1-RM Front Squat
*Start at 75% and aim to work up across the sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
5 Minutes of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Five sets of:
Push Press x 2-3 reps @ 84-92%
Rest as needed between sets
*Start at 84% and aim to work up across the sets.
C.
Every 3 minutes, for 18 minutes (6 sets)
Back Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%
D.
Four sets of:
Chin-Ups x 6 reps
DB Bicep Curls x 12 reps
Rest as needed
E.
Three sets of:
Romanian Deadlift x 6 reps
Single-Arm DB Strict Press x 8 reps each arm
Rest 90 seconds