Session 1
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Snatch
5 sets of 3 @ 55-60%
Clean and Jerk
5 sets of 3 @ 55-60%
Accessories
Box Jump
3 sets of 3–5 @ challenging height
Dumbbell Pullover
3 set of 8–12 @ max weight
Weighted GHD Sit-Up
(All reps with 4s eccentric)
3 sets of 6-10
Session 2
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Snatch Balance
Olympic Lifts
Snatch Balance + Overhead Squat
5 sets of 1+2 building up to a moderate top set
Strength
Pause Back Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%
Strict Press
1 set of 5 @ 65%
4 sets of 5 @ 55%
Accessories
Front Foot Elevated Split Squat
3 set of 8-12/side with a mod. weight
1-Arm Dumbbell Row
3 set of 8-12/side with a mod. weight
GHD Hip Extension
3 sets of 10 with a mod. weight
Session 3
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Snatch-Grip BTN Press
- Snatch-Grip BTN Push Jerk
- Snatch-Grip Upright Row
- Hip Power Snatch
Olympic Lifts
Hip Power Snatch
Round 1: 3 @60%, 2 @62.5%, 1 @65%
Round 2: 3 @62.5%, 2 @65%, 1 @67.5%
Round 3: 3 @65%, 2 @67.5%, 1 @70%
Hip Power Clean
Round 1: 3 @60%, 2 @62.5%, 1 @65%
Round 2: 3 @62.5%, 2 @65%, 1 @67.5%
Round 3: 3 @65%, 2 @67.5%, 1 @70%
Strength
Snatch High-Pull
3 sets of 5 @70% of your Snatch 1RM
Accessories
Dumbbell Romanian Deadlift
3 set of 8-12 with a mod. weight
Dumbbell Skull Crusher
3 sets of 8-12 w/ a mod. light weight
Dead Stop Russian Twist
3 sets of 10/side with a heavy weight
Session 4
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Snatch
Build to a moderately heavy triple, aiming for 70-75%
Clean and Jerk
Build to a moderately heavy triple, 1+3, or 3+1 depending on your limiting lift, aiming for 70-75%
Strength
Clean Pull
3 sets of 5 @ 70% of your 1RM Clean
Accessories
Weighted Pull-Up
3 sets of 6-10 with a bodyweight, a light weight, or with band assistance
Banded Prone Hamstring Curl
3 sets of 10-15 with a light resistance band
Weighted Plank Hold
3 sets of :30 seconds with a moderately heavy weight
Session 5
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Overhead Press
- Push Press
- Pause Jerk
- Tempo Jerk
- Jerk
Olympic Lifts
Push Jerk + Split Jerk
5 sets building up to a moderately heavy top set
Strength
Push Press
1 set of 5 @ 65%
4 sets of 5 @ 55%
Pause Front Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%
Accessories
Dumbbell Bench Press
3 sets of 8-12 with a mod. weight
High Box Step Up
3 sets of 8-12 reps with a moderate weight
Ab Wheel
(All reps with 4s eccentric)
3 sets of 6-10