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 Back Squat, 5 Press
5 Muscle Snatch, 5 Power Snatch
5 Snatch Panda Pulls
5 Snatch, 5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Snatch
*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom
*Sets 1-3 = 3 reps @ 50% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 60% of 1-RM Front Squat
E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift
5 Muscle Snatch, 3 Muscle Clean
5 Power Snatch, 5 Power Clean
5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 3 reps
*Sets 1-3 = @ 60-65%
*Sets 4-6 = @ 65-70%
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 90% of 1-RM Snatch
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps
*Start around 55% of your 1-RM Bench Press and increase in weight as you go.
E.
Three sets of:
Front Rack Barbell Step-Up x 5 reps each leg
Chin-Ups x 10 reps
Rest as needed
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Jumping Lunges + 5 Pullups + 5 Box Jumps
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Clean Panda Pulls, 5 Power Cleans
3 Cleans, 3 Jerks
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):
Press in Split Jerk Position x 3 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull +Clean + Split Jerk with 2 second pause in catch
*Sets 1-3 = 1 rep @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps
*Sets 1-3 = @ 55% of 1-RM Back Squat
*Sets 4-5 = @ 60-65% of 1-RM Back Squat
D.
Three sets of:
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
Rest as needed
*If you don’t have a reverse hyper machine, do 20 reps of a hip extension on a GHD Machine. If you don’t have a GHD, do 20 reps of a Good Morning.
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 10 KB Swings + 10 KB Press + 10 KB Goblet Squats
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 Slow Pull SnatchSnatch
3 Cleans with 3 second pause at knee
3 Jerks with 3 second pause in catch
*Every new line means take a short break before moving to the next movements
A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%
*You are just building up to do 1 set of 3 reps at 80%
Think of this as a warmup / primer for the rest of the session.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with 3 second pause in catch x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
D.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*This entire section should take you 4 minutes to complete
E.
Three sets of:
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
OR
200-ft Sled Push
Rest as needed
Choose a KB weight that is challenging for all sets.
Saturday (Session Five)
Suggested Warm-Up
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 10 minutes
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.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 15 reps @ 50-55% of 1-RM Back Squat
The goal of this is purely to get some blood flow going and to continue to get into good weightlifting shape.
C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 5 reps @ 70-75%
D.
Three sets of:
Bulgarian Split Squat x 5 reps each leg
Strict Pull-ups x 10 reps
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds