Monday (Session One)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 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):
Jerk In Split x 3 reps
B.
Every 90 seconds, for 18 minutes (12 sets):
Clean & Jerk x 1 rep @ 82.5%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 4 reps @ 85-90% of 1-RM Clean
D.
Five sets of:
Front Squat x 4 reps @ 90-93% of your 4-RM weight
Rest as needed between sets
E.
Three sets of:
Front Rack Reverse Lunges x 5 reps each leg
Plank x 60 seconds
Hanging Leg Raises x 12 reps
Rest 90 seconds
Tuesday (Session Two)
Suggested 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
10 Clean Grip Overhead Squat
A.
In 20 minutes, build to a 1-RM Overhead Squat
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Panda Pull x 3 reps @ 90% of 1-RM Snatch
C.
In 20 minutes, build to a 5-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm DB Bent Over Row with a 2 second pause at top x 8 reps each arm
Rest as needed between sets
Wednesday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
On the minute, for as long as you can, perform Snatch x 1 rep @ 80%. HOWEVER, stop at 15 sets (15 minutes) if you are able to make it there. You’re only allowed 2 misses. If you miss twice, move on to the next exercise.
C.
Six sets of:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-85%
Rest as needed between sets
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
D.
Four sets of:
Bench Press x 3-4 reps @ your 7-RM Bench Press weight
Rest as needed between sets
E.
Two sets of:
Banded March
x 3 minutes
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
Three rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
16 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2:30, for 20 minutes (8 sets):
(Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
(For the hang repetition- lower the bar to just above the knee)
C.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + Front Squat + Jerk + Clean) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% 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 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
One Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
5 Power Clean, 5 Power Jerk
A.
Every minute, on the minute, for 9 minutes (9 sets):
Power Snatch x 1 rep @ 83-88%
B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 80%
C.
Six sets of:
Back Squat x 6 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
Rest as needed between sets
D.
Three sets of:
Chin-ups x 8 reps
Rest 90 seconds
E.
Two sets of:
Romanian Deadlift x 8 reps
Rest 90 seconds
(Goal weight should be 60% of 1-RM Clean)