Session 1
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Snatch
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%
Clean and Jerk
10 sets of 1 on the minute @70%, then 2x1 @75%, 2x1 @80%
Accessories
Seated Hamstring Curl
3 sets of 10–15 @ a moderately heavy weight
1-Arm Dumbbell Row
3 set of 6–10/side @ a moderately heavy weight
Hollow Body Hold
3 sets of a :30 sec hold
Session 2
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Snatch-Grip BTN Press
- Overhead Squat
Olympic Lifts
Pause Overhead Squat
5 sets of 5, building in weight to a moderate top set
Strength
Back Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Push Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Accessories
Front Foot Elevated Split Squat
3 set of 6-10/side with a mod. heavy weight
Standing Dumbbell Shoulder Press
3 set of 6-10 @ a mod. heavy weight
Weighted GHD Sit-Up
3 sets of 10 with bodyweight or very light weight
Session 3
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Snatch Grip Upright Row
- Snatch Grip BTN Press
- Arms Only Hip Muscle Snatch
- BTN Snatch Grip Power Jerk
- Hip Power Snatch
- Power Snatch
Olympic Lifts
Hip Power Snatch + Power Snatch
4 sets of 1+1 @67.5-72.5%
Hip Power Clean + Power Clean
4 sets of 1+1 @67.5-72.5%
Strength
Snatch High-Pull
4 sets of 5 @80% of your Snatch 1RM
Accessories
Bench-Supported Single Leg Dumbbell RDL
3 sets of 6–10/side @ a mod. weight
Dumbbell Arrows
3 set of 6–10 @ a moderately heavy weight
Weighted Plank Hold
3 sets of a :30 sec hold with a mod. weight
Session 4
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Hip Snatch + Snatch
4x(1+1) @70-75%, then build to a moderately heavy single on the Snatch
Hip Clean + Clean
4x(1+1) @70-75%, then build to a moderately heavy single on the Clean
Strength
Clean Pull
4 sets of 5 @ 80% of your 1RM Clean
Session 5
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Overhead Press
- Push Press
- Pause Jerk
- Tempo Jerk
- Jerk
Olympic Lifts
Pause Split Jerk + Split Jerk
4x(1+1) @70-75%, then build to a moderately heavy single on the Split Jerk
Strength
Front Squat
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Strict Press
1 set of 3 @73-78%
3 sets of 10 @60-70% of today's top triple
Accessories
High Box Step-Up
3 sets of 6-10 with a mod. heavy weight
Dumbbell Chest Fly
3 sets of 6-10 reps with a mod. heavy weight
Hanging Leg Raise
3 sets of 6-10, controlling the descent