4 Weeks
4 Weeks
4 Weeks
Monday
5 minute EMOM
3 snatch 75%
5 minute EMOM
2 snatch 85%
5 minute EMOM
1 snatch 90%
3 rounds
21's Snatch grip RDL
30 GHD back extensions
15 OHS @ 80% snatch max
Then
100 sit ups
Tuesday
5 minute EMOM
3 clean 75%
5 minute EMOM
2 clean 85%
5 minute EMOM
1 clean 90%
3x5 Clean deadlift 3 sec pause at center of knee cap (bar is the think was of a credit card from your lets the whole pull)
4 rounds
8 Front squat
12 Back squat
16 Inverted ring rows (hang rings from pull up bar then prop up feet so they are slightly higher than you hands, like and inch or two. Then it's just like a ring row....but way harder)
*Squats must be unbroken
Sprints
40 seconds on 20 seconds off
8 rounds
Then
3 min plank
Wednesday
5 minute EMOM
3 jerk 75%
5 minute EMOM
2 jerk 85%
5 minute EMOM
1 jerk 90%
3x10 shoulder press (hold for 2 seconds at the top every rep)
3x8 BTN push press (hold for 2 seconds at the top every rep)
3x10 triceps kickback (hold for 2 seconds at the end every rep)
3 minute tabata
Shoulder press
3 minute tabata
Push press
3 minute tabata
Push jerk
Use no more than 55lb for the these tabatas these are meant to be done back to back to back with no rest. If you set your tabata timer to 18 rounds you will just do 6 rounds at each station
5minute dead bug the entire spine must stay in contact with the floor the entire 5 minutes. That means you shouldn't be able to fit anything between your lower back and the floor.
Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
100 toes to bar
Saturday
All are AHAP except bench
5x10 Hip thrusts (drive through quickly then lower as slowly as possible at least a 2 count)
5x8 Reverse lunges back rack
5x5 Back squat
6x10 Bench press (smooth and perfect this should be about 70% effort. We are looking at keeping all sides of the joint healthy here)
5x8 Bent over upright row (you should be about half way between a bent over row and an upright row. The bar will make contact at about the bottom of your sternum.
Deload week
For the EMOMs on monday and wednesday do at least 90% but do 100% if you can.
Monday
5x1 power snatch+1 snatch AHAP
Work to a max power snatch for the day
10 min EMOM
2 snatch @90% of your power snatch max for the day
3x8 panda pull
3x3 tall snatch
3x8 shoulder press+max unbroken push press
Monday
5x1 power snatch+1 snatch AHAP
Work to a max power snatch for the day
10 min EMOM
2 snatch @90% of your power snatch max for the day
3x8 panda pull
3x3 tall snatch
3x8 shoulder press+max unbroken push press
3 rounds
12 pendlay row #65
2 min plank
12 pendlay row #65
2 min plank
Tuesday
10x10 back squat totally controlled. This should be at about 80% intensity.
10x10 back squat totally controlled. This should be at about 80% intensity.
10x10 deadlift 80% intensity
10 rounds
5 pull ups strict
5 ring dips strict
5 pull ups strict
5 ring dips strict
3x10 Overhead lunge this is the same as last week i want the new position you've gained to become permanent
Wednesday
5x1 power clean and jerk+1 clean and jerk AHAP
Work to a max power clean and jerk for the day
10 min EMOM
2 clean and jerk @90% of your power clean and jerk max for the day
3x8 clean lift off. Lift off floor .5 inch and hold for 5 sec. Go heavy but only as heavy as you can while only lifting off the .5 inch
3x3 tall jerk
3x8 push jerk
5x1 power clean and jerk+1 clean and jerk AHAP
Work to a max power clean and jerk for the day
10 min EMOM
2 clean and jerk @90% of your power clean and jerk max for the day
3x8 clean lift off. Lift off floor .5 inch and hold for 5 sec. Go heavy but only as heavy as you can while only lifting off the .5 inch
3x3 tall jerk
3x8 push jerk
3 rounds
Overhead hold 95# for 1 min then straight into max push jerks with a SOLID lockout
Rest 1 min
Overhead hold 95# for 1 min then straight into max push jerks with a SOLID lockout
Rest 1 min
Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@80%
5@85%
3@95%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@80%
5@85%
3@95%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
5 MIN AMRAP
mountain climbers
mountain climbers
Saturday
3x AHAP
A 8 shoulder press
B 18 bent over row
3x AHAP
A 8 shoulder press
B 18 bent over row
3x
A 8 barbell curl
B diamond push ups
A 8 barbell curl
B diamond push ups
10x10 bench
3x3 front squat
3x3 front squat
Monday
12 min EMOM
3 power snatch@ 80% of your max for that day
3x10 snatch high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 muscle snatch
3x8 BTN push press
3 power snatch@ 80% of your max for that day
3x10 snatch high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 muscle snatch
3x8 BTN push press
3 rounds
30 wide grip pull ups
50 sit ups
30 wide grip pull ups
50 sit ups
Tuesday
10x3 Box squat (box at parallel)
10x3 Box squat (box at parallel)
5 rounds
1 minute all out run
20 burpees
1 minute all out run
20 burpees
3x10 Overhead lunge (the focus is for you to get the bar back over your heels but with your head through the arms and your spine not extended that means you have to keep your abs tight the whole time)
5x5 good morning
3x8Shoulder press
3x20 Clam shell each leg (use your sling shot)
5x5 good morning
3x8Shoulder press
3x20 Clam shell each leg (use your sling shot)
Wednesday
Work to max power clean and jerk (anything above parallel counts as a power. Remember though you don't want your feet any wider than they would be if you were squatting)
12 min EMOM
3 power clean and jerk@ 80% of your max for that day
3x10 clean high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 tall clean
3x8 push jerk
Work to max power clean and jerk (anything above parallel counts as a power. Remember though you don't want your feet any wider than they would be if you were squatting)
12 min EMOM
3 power clean and jerk@ 80% of your max for that day
3x10 clean high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 tall clean
3x8 push jerk
3 rounds
30 wide grip pull ups
50 sit ups
30 wide grip pull ups
50 sit ups
Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
100 toes to bar
Saturday
3x
A 10 Stiff leg dead lift
B 30 sec L-sit from pull up bar (try to go the full 30 sec unbroken if you can't just accumulate the time)
3x
A 10 Stiff leg dead lift
B 30 sec L-sit from pull up bar (try to go the full 30 sec unbroken if you can't just accumulate the time)
3x
A 8 hip thrust 3sec pause at top
B 1 min plank (try to go the full 1 min unbroken if you can't just accumulate the time)
A 8 hip thrust 3sec pause at top
B 1 min plank (try to go the full 1 min unbroken if you can't just accumulate the time)
3x10 bench
Only do this if your hip is not bothering you
21-18-15-12-9-6-3
Thruster at 65
For a set to be completed it must be unbroken. If you fail a set it must be re done
21-18-15-12-9-6-3
Thruster at 65
For a set to be completed it must be unbroken. If you fail a set it must be re done
If your hip hurts do the same rep scheme but with push press focusing on getting your head through.
2 deload days
Friday
30 snatch 5 sec to knee then explode
40 btn snatch shoulder press
30 snatch balance
50 v ups
Friday
30 snatch 5 sec to knee then explode
40 btn snatch shoulder press
30 snatch balance
50 v ups
Saturday
30 clean 5 sec to knee then explode
40 tall clean
30 half squat pause (squat to just above parallel and hold for 3 sec)
50 hollow rocks
30 clean 5 sec to knee then explode
40 tall clean
30 half squat pause (squat to just above parallel and hold for 3 sec)
50 hollow rocks
4 Weeks
Monday
5 minute EMOM
3 snatch 75%
5 minute EMOM
2 snatch 85%
5 minute EMOM
1 snatch 90%
3 rounds
21's Snatch grip RDL
30 GHD back extensions
15 OHS @ 80% snatch max
Then
100 sit ups
Tuesday
5 minute EMOM
3 clean 75%
5 minute EMOM
2 clean 85%
5 minute EMOM
1 clean 90%
3x5 Clean deadlift 3 sec pause at center of knee cap (bar is the think was of a credit card from your lets the whole pull)
4 rounds
8 Front squat
12 Back squat
16 Inverted ring rows (hang rings from pull up bar then prop up feet so they are slightly higher than you hands, like and inch or two. Then it's just like a ring row....but way harder)
*Squats must be unbroken
Sprints
40 seconds on 20 seconds off
8 rounds
Then
3 min plank
Wednesday
5 minute EMOM
3 jerk 75%
5 minute EMOM
2 jerk 85%
5 minute EMOM
1 jerk 90%
3x10 shoulder press (hold for 2 seconds at the top every rep)
3x8 BTN push press (hold for 2 seconds at the top every rep)
3x10 triceps kickback (hold for 2 seconds at the end every rep)
3 minute tabata
Shoulder press
3 minute tabata
Push press
3 minute tabata
Push jerk
Use no more than 55lb for the these tabatas these are meant to be done back to back to back with no rest. If you set your tabata timer to 18 rounds you will just do 6 rounds at each station
5minute dead bug the entire spine must stay in contact with the floor the entire 5 minutes. That means you shouldn't be able to fit anything between your lower back and the floor.
Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.
100 toes to bar
Saturday
All are AHAP except bench
5x10 Hip thrusts (drive through quickly then lower as slowly as possible at least a 2 count)
5x8 Reverse lunges back rack
5x5 Back squat
6x10 Bench press (smooth and perfect this should be about 70% effort. We are looking at keeping all sides of the joint healthy here)
5x8 Bent over upright row (you should be about half way between a bent over row and an upright row. The bar will make contact at about the bottom of your sternum.
Deload week
Monday
30 Snatch (5 sec pull from floor to power position then explode.) Hit all three positions on the way back down between reps
20x 1 muscle snatch + 1 OHS
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks
Tuesday
40 3 position clean w/3 sec pause at each stop. (Hit all three positions in the way back down between reps.)
30 Tall clean
20x 1full clean+3 1 and 1/4 squats
6 min wall sit
Wednesday
50 tall jerk
30x1 Halting jerk+2 shoulder press (3 sec pause at the bottom of dip) do the 2 shoulder press while in the split position
20 Split jerk
30 Push Press (4 sec negative)
Friday
40 3 pos snatch (3 sec at each stop)
40 3 pos clean 3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS
Saturday
Rest
4 Weeks
The volume is quite a bit lower this time. That means you are working for quality above all else. Follow the percentages and reps the first week. The second week cut snatch, clean, and jerk reps in half and drop back 10-5%. All the rest of the movements cut 20% from the weights of the previous week. Week three go back to everything as it is written. Week 4 will be your deload week.
Monday
10 min EMOM
2 snatch@85%
Then
Snatch 3x1 90%
4x5 snatch dead lifts (should be about 10%-20% above snatch max)
3x5 overhead squat AHAP
3 rounds
30 ghd sit-ups
30 ghd hip extensions
Tuesday
10 min EMOM
2 clean @85%
Then
Clean 3x1 95%
5x3 front squat AHAP (all sets at same weight. That means you will progress up to about 95%ish before you start counting any of them)
5x5 stiff leg dead lifts
Wednesday
3x8 push press
3x8 shoulder press
3x8 bent over barbell row
3x8 box step ups (bar on back)
3x8 triceps kickback (band)
5 min AMRAP
overhead lunge 105 lbs
Friday
Max day
Warm up then you only get 3 attempts.
4x20 reverse hyper
5x8 glute bridge (on your sled thing)
Saturday
Jerk
10 min EMOM
2 jerk@85%
Then
Jerk 3x1 90%
5x8 jerk lunge (8 reps each leg is one set. Step out into a jerk position and don't drop the back knee)
3x3 push jerk+1 thruster
10 40 meter sprints
200 sit ups
30 Snatch (5 sec pull from floor to power position then explode.) Hit all three positions on the way back down between reps
20x 1 muscle snatch + 1 OHS
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks
Tuesday
40 3 position clean w/3 sec pause at each stop. (Hit all three positions in the way back down between reps.)
30 Tall clean
20x 1full clean+3 1 and 1/4 squats
6 min wall sit
Wednesday
50 tall jerk
30x1 Halting jerk+2 shoulder press (3 sec pause at the bottom of dip) do the 2 shoulder press while in the split position
20 Split jerk
30 Push Press (4 sec negative)
Friday
40 3 pos snatch (3 sec at each stop)
40 3 pos clean 3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS
Saturday
Rest
4 Weeks
The volume is quite a bit lower this time. That means you are working for quality above all else. Follow the percentages and reps the first week. The second week cut snatch, clean, and jerk reps in half and drop back 10-5%. All the rest of the movements cut 20% from the weights of the previous week. Week three go back to everything as it is written. Week 4 will be your deload week.
Monday
10 min EMOM
2 snatch@85%
Then
Snatch 3x1 90%
4x5 snatch dead lifts (should be about 10%-20% above snatch max)
3x5 overhead squat AHAP
3 rounds
30 ghd sit-ups
30 ghd hip extensions
Tuesday
10 min EMOM
2 clean @85%
Then
Clean 3x1 95%
5x3 front squat AHAP (all sets at same weight. That means you will progress up to about 95%ish before you start counting any of them)
5x5 stiff leg dead lifts
Wednesday
3x8 push press
3x8 shoulder press
3x8 bent over barbell row
3x8 box step ups (bar on back)
3x8 triceps kickback (band)
5 min AMRAP
overhead lunge 105 lbs
Friday
Max day
Warm up then you only get 3 attempts.
4x20 reverse hyper
5x8 glute bridge (on your sled thing)
Saturday
Jerk
10 min EMOM
2 jerk@85%
Then
Jerk 3x1 90%
5x8 jerk lunge (8 reps each leg is one set. Step out into a jerk position and don't drop the back knee)
3x3 push jerk+1 thruster
10 40 meter sprints
200 sit ups
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