Monday (Session One)
Warm-Up:
Two rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
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):
Tall Jerk x 3 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Hip Clean
+ Hang Clean x 2 reps
*Sets 1-4 = @ 60% of 1-RM Clean
*Sets 5-8 = @ 65-70% of 1-RM Clean
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 85% of 1-RM Clean
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 8 reps @ 50-65% of 1-RM Front Squat
*Start at 50% and aim to work up across the sets.
E.
Two sets of:
Barbell Lunges x 6 reps each leg
L-Sit x 20 seconds
Ab Rollout x 10 reps
Rest 90 seconds
Tuesday (Session Two)
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 2 minutes, for 14 minutes (7 sets):
Muscle Clean x 2 reps
Build up across the 7 sets to a heavy, but not maximal, set of 2.
B.
Every 2:30, for 10 minutes (4 sets):
Hang Snatch Pull x 5 reps @ 85% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 15 reps @ 45-50% of your 1-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Inverted Row with a 2 second pause at top x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Warm-Up:
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 2 minutes, for 16 minutes (8 sets):
(Low Hang Snatch
+ Overhead Squat) x 2 reps
*Sets 1-4 = @ 50-55% of 1-RM Snatch
*Sets 5-8 = @ 55-60% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 60% of 1-RM Back Squat
D.
Four sets of:
Bench Press x 6-7 reps @ your 10-RM Bench Press weight
Rest as needed between sets
E.
One Set of:
Plank hold x max time (Hold as long as you possibly can)
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 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 minutes, for 12 minutes (6 sets):
3-Position Snatch x 1 rep @ 50-60% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Halting Clean Deadlift + Mid Hang Clean x 1 rep @ 60-70% of 1-RM Clean
D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up onto the box. Aim for 2 heavy working 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)
Warm-Up:
Two rounds for quality:
200 Meter run
6 Stepups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean
A.
Every 90 seconds, for 10:30 (7 sets):
Hang Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean x 1 rep @ 70-75%
C.
Four sets of:
Back Squat x 10 reps @ 50-60% of 1-RM Back Squat
Rest as needed between sets
D.
Four sets of:
Chin-Ups x 10 reps
Rest 90 seconds
E.
Four sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds
(Goal weight should be 70-75% of 1-RM Clean)