Olympic Weightlifting

Session 139 - Donnerstag

3 min of Cardio

3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups

With empty bar:

10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch + 5 Press behind the Neck

5 Snatch Balance

5 Hang Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

Followed by...

Every 1:30 min for 6 min. (4 Sets)

3 Position Snatch

Build over the course of the sets

B.

Every 2 min. for 16 min (8 Sets)

Snatch x 2 reps @ 70-85% of 1RM

C.

Every 2 min. for 12 min (6 Sets)

Low Hang Clean x 2 reps @ 70-80%

C.

8 min EMOM

1 Power Clean + 1 Split Jerk @ 70-80%

Session 138 - Dienstag

3 min of Cardio

3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups

With empty bar:

10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch + 5 Press behind the Neck

5 Snatch Balance

5 Hang Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

Build over the course of the sets

6 min EMOM

1 Tall Snatch

Build over the course of the sets

B.

Every 2 min. for 16 min (8 Sets)

No Contact Snatch x 2 reps @ 50-65% of 1RM

C.

Every 2 min. for 16 min (8 Sets)

1 Clean + 1 Split Jerk

Build over the Course of the Sets

Session 137 - Donnerstag

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 8 Barbell Squats + 8 Ring Rows

With empty bar:

5 Front Squats + 10 Deadlift

5 Muscle Clean + 10 Press

5 Power Clean + 10 Press in Split

5 Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean (Sots Press) x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

(Tall Clean + Split Jerk) x 3 reps

Build over the course of the sets!

B.

Every 1:30 min. for 12 min (8 Sets)

1 Clean (optional 1 Clean & Jerk)

Build over the course of the sets!

C.

Every 1:30 min. for 12 min (8 Sets)

1 Snatch

Build over the course of the sets!

D.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 80-85% of 1RM Power Snatch

Session 136 - Dienstag

3 min of Cardio

2 Rounds: 3 Pull Ups + 6 Burpees + 9 Jumping Air Squats

with empty Barbell:

• 5 Deadlift + 5 Muscle Clean + 5 Press in Split
• 5 Power Clean + 5 Overhead Squats
• 5 Clean Lift Offs + 5 Clean Pull
• 5 Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2:30 min for 10 min. (4 Sets)

Press in Split x 4 reps

followed by...

Every 2 min for 6 min (3 Sets)

Clean Grip Overhead Squats x 5 reps

Build over the course of the sets.

B.

Ever 2 min., for 20 min. (10 Sets)

Squat Clean x 1 rep

• Set 1 = @ 70 %
• Set 2 = @ 75 %
• Set 3 = @ 80 %
• Set 4 = @ 85 %
• Set 5 = @ 90 %
• Set 6 = @ 94 %
• Set 7 = @ 98 %
• Set 8-10 = @ 101%+

Goal: Find a new 1RM Snatch for the day

C.

Every 2 min for 14 min (7 Sets)

1 Power Clean + 3 Split Jerk

• Set 1-2 @ 65-70%
• Set 3-4 @ 70-75 %
• Set 5-7 @ 75%+

D.

4 Sets of

Hang Snatch High Pull x 4 reps

Session 135 - Dienstag

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 8 Barbell Squats + 8 Ring Rows

With empty bar:

5 Front Squats + 10 Deadlift

5 Muscle Clean + 10 Press

5 Power Clean + 10 Press in Split

5 Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean (Sots Press) x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 3 reps

Build over the course of the sets!

B.

Every 4 min. for 16 min (4 Sets)

3 Clean (touch´n go) 

Build over the course of the sets!

C.

Every 1:15 min. for 10 min (8 Sets)

1 Power Clean + 1 Push Jerk

Build over the course of the sets!

D.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 80-85% of + 1RM Power Snatch

Session 134 - Donnerstag

3 min of Cardio

2 Rounds: 3 Pull Ups + 3 Inchworm Push Ups + 9 Air Squats

with empty Barbell:

• 5 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats
• 5 Hang Power Snatch + 5 Overhead Squats
• 5 Hang Snatch + 5 behind the neck Press
• 3 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Press in Clean

followed by...

Every 2 min for 8 min. (4 Sets)

3 Hang Squat Snatch

Build over the course of the sets.

B.

Ever 1:30 min., for 18 min. (12 Sets)

Hang Snatch x 1 rep

Build over the course of the sets.

C.

Every 1:15 for 10 min. (8 Sets)

1 Power Clean + Split Jerk

Build over the Course of the Sets

D.

Find a 1RM Thruster in 8 min.

Session 133 - Dienstag

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 8 Barbell Squats + 8 Ring Rows

With empty bar:

5 Front Squats + 10 Deadlift

5 Muscle Clean + 10 Press

5 Power Clean + 10 Press in Split

5 Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean (Sots Press) x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 3 reps

Build over the course of the sets!

B.

Every 2:30 min. for 15 min (6 Sets)

1 High Hang Clean + 1 Hang Clean + 1 Clean

Build over the course of the sets!

C.

Every 1:15 min. for 10 min (8 Sets)

1 Power Clean + 1 Split Jerk

Build over the course of the sets!

D.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 80-85% of + 1RM Power Snatch

Session 132 - Donnerstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

10 Snatch Deadlift + 5 Hang Muscle Snatch + 10 behind the Neck Press

5 Hang Power Snatch + 10 Back Squats + 5 Snatch Balance

5 Snatch + 10 Overhead Squats

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

then... 

Every 1:30 min for 6 min. (4 Sets)

2 Clean Gip Snatch

i

B.

Every 2 min. for 14 min.

No Contact Snatch x 2 reps @ 50-60% of 1 RM Snatch

This is an excercise to teach you proper rythm of the lift. It´ll help you get a better feel for the snatch as without bar body contact, there´s not a big increase in acceleration. So you´ll have to FEEL when to stop extending & when to pull under. Its´s meant to be lighter, so don´t go to a point where you are failing lifts.

C.

Every 90 sec for 15 min (10 Sets)

1 Hip Clean

(start @ 60% of your 1RM Clean and build over the course of the Sets)

D.

8 min EMOM

1 Power Clean (go heavy)

Session 131 - Dienstag

3 min of Cardio

2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

5 Hang Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch + 10 Behind the Neck Press + 10 Backsquats

5 Hang Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

Press in Clean x 4 reps

folowed by...

Every 1:30 min for 6 min. (4 Sets)

2 Tall Snatch

Build over the course of the 4 Sets

B.

Every 2 min for 20 min. (10 Sets)

Snatch 

Set 1-3 = 2 reps @ 60-70%

Set 4-6 = 1 rep @ 70-80%

Set 7-10 = 1 rep @ 80% +

C.

8 min EMOM

Power Snatch x 1 rep

Build over the course of the Sets

C.

Every 90 sec for 12 min. (8 Sets)

Power Clean x 1 rep + 1 Split Jerk (go heavy)

Session 130 - Dienstag

3 min of Cardio

2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Snatch Balance

5 Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

Snatch Press from receiving Position x 5 reps

folowed by...

Every 1:30 min for 6 min. (4 Sets)

2 Clean Grip Snatch

Build over the course of the 4 Sets

B.

Every 2 min for 20 min. (10 Sets)

Hang Snatch 

Set 1-3 = 2 reps @ 60-70%

Set 4-6 = 1 rep @ 70-80%

Set 7-10 = 1 rep @ 80% +

C.

Every 4 min for 16 min. (4 Sets)

Hang Clean x 3 reps 

Build over the course of the Sets

C.

8 min EMOM

Power Clean x 1 rep (go heavy)

Session 129 - Donnerstag

3 min of Cardio

2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

5 Muscle Snatch + 5 Overhead Squats

10 Front Squats + 10 Push Press

A.

Every 1:30 min for 6 min. (4 Sets)

Clean Grip Overhead Squat x 4 reps

B.

Every 90 sec. for 12 min (8 Sets)

1 Snatch High Pull + 1 Hang Power Snatch 

Start with 60 % of your 1 RM Power Snatch an build over the course of the sets!

C.

In 10 min

build to a heavy Set of

2 Power Cleans + 2 Push Press

D.

Every 2:30 min for 15 min (6 Sets)

Perform this complex:

• 1 Power Clean
• 1 Front Squat with 3 sec pause at bottom
• 1 Front Squat with double bounce
• 1 Front Squat

Session 128 - Dienstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

10 Snatch Deadlift + 5 Muscle Snatch + 10 behind the Neck Press

5 Power Snatch + 10 Back Squats + 5 Snatch Balance

5 Snatch + 10 Overhead Squats

A.

Every 1:30 min for 6 min. (4 Sets)

4 behind the neck sots press

B.

Every 2 min. for 14 min.

No Contact Snatch x 2 reps @ 50-60% of 1 RM Snatch

This is an excercise to teach you proper rythm of the lift. It´ll help you get a better feel for the snatch as without bar body contact, there´s not a big increase in acceleration. So you´ll have to FEEL when to stop extending & when to pull under. Its´s meant to be lighter, so don´t go to a point where you are failing lifts.

C.

8 min EMOM

1 Power Snatch @ 85-90%

D.

Every 2 for 16 min. (8 Sets)

1 Clean + 1 Front Squat + 1 Jerk

Star with ca. 70 % of your 1 RM Clean & Jerk and build over the course of the Sets

Session 127 - Donnerstag

3 min of Cardio

2 Rounds: 8 Air Squats + 4 Inchworm Push Ups + 8 Lunges +2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Snatch Balance

5 Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

Snatch Press from receiving Position x 4 reps

folowed by...

Every 1:30 min for 6 min. (4 Sets)

2 Clean Grip Snatch

Build over the course of the 4 Sets

B.

Every 2 min for 12 min. (6 Sets)

Low Hang Snatch 

Set 1-2 = 2 reps @ 70%

Set 3-4 = 2 rep @ 75%

Set 5-6 = 1 rep @ 80%

C.

Every 2:30 min for 10 min. (4 Sets)

Hang Clean x 2 reps @ 80% of 1 RM Clean

D.

8 min EMOM

Power Snatch x 1 rep (go heavy)

Session 126 - Dienstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

10 Deadlift + 10 Press + 10 Front Squats

5 Muscle Clean + 5 Front Squats

5 Power Clean + 5 Press

5 Clean + 5 Split Jerk

A.

Every 1:30 min for 6 min. (4 Sets)

5 Press in Split

folowed by...

Every 1:30 min for 6 min. (4 Sets)

3 Tall Clean

Build over the course of the 4 Sets

B.

Every 2 min for 12 min. (6 Sets)

Snatch with a 3 sec pause below the knee and a 3 sec pause in the catch!

Set 1-2 = 2 reps @ 65%

Set 3-4 = 1 rep @ 70%

Set 5-6 = 1 rep @ 75%

C.

Every 2 min for 12 min. (6 Sets)

Hang Clean + 2 Jerks

Set 1 = 2 reps @ 60%

Set 2 = 1 rep @ 65%

Set 3 = 1 reps @ 70%

Set 4-6 = 1 rep @ 75%

D.

8 min EMOM

Hang Clean x 1 rep (go heavy)

Session 125 - Donnerstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

10 Hang Power Clean + 10 Front Squats

10 Hang Power Snatch + 5 Overhead Squats

A.

Every 1:30 min for 6 min. (4 Sets)

3 Press in Clean

Every 1:30 min for 6 min. (4 Sets)

3 Position Snatch

Build over the course of the 4 Sets

B.

Every 2 min. for 12 min. (6 Sets)

1 Snatch Lift of + 1 Hang Snatch

• Set 1-2 = 2 reps @ 75%
• Set 3-4 = 2 reps @ 80%
• Set 5-6 = 1 rep @ 85%

C.

Every 2 min. for 12 min.

Mid Hang Power Clean

• Set 1-2 = 2 reps @ 80% of 1 RM Power Clean
• Set 3-4 = 2 reps @ 85%
• Set 5-6 = 1 rep @ 87-90%

C.

Establish a 1 RM Enderton Front Squat Complex in remaining time

• 1 Squat with 3 sec pause at bottom
• 1 Double Bounce Squat
• 1 regular Front Squat

(Take Bar from Rig)

Session 124 - Dienstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

10 Snatch Deadlift + 10 Behind the neck Press + 10 Backsquats

10 Hang Power Snatch + 5 Overhead Squats

10 Press in Split

A.

Every 1:30 min for 6 min. (4 Sets)

3 Split Jerk from Half Position

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

Build over the course of the 4 Sets

B.

Every 2 for 20 min. (10 Sets)

Snatch

Set 1 = 2 reps @ 65%

Set 2 = 2 reps @ 70%

Set 3-4 = 1 rep @ 75%

Set 5-6 = 1 rep @ 80%

Set 7-8 = 1 rep @ 85 %

Set 9-10 = 1 rep @ 90%

C.

Every 2 min. for 16 min. (8 Sets)

Clean & Jerk

Set 1-2 = 2 reps @ 60%

Set 3-4 = 2 reps @ 70%

Set 5-6 = 1 rep @ 80-85%

Set 7-8 = 1 rep @ 90%

D.

6 min EMOM

1 Power Clean @ 80%

Session 123 - Donnerstag

3 min of Cardio

2 Rounds: 8/8 Plate Single Arm Press + 10 Air Squats + 4 Inchworm Push Ups

With empty bar:

5 Muscle Clean + 10 Front Squats + 10 Press in Split

5 Power Clean + 10 Overhead Squats

5 Clean

A.

Every 1:30 min for 6 min. (4 Sets)

4 Clean Grip Overhead Squats

Every 1:30 min for 6 min. (4 Sets)

3 Tall Clean

Build over the course of the 4 Sets

B.

Every 2 for 20 min. (10 Sets)

1 Clean + 1 Front Squat + 1 Jerk

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 80%

Set 7-8 @ 85 %

Set 9-10 @ 90%

C.

10 min EMOM

1 Power Snatch @ 85-90% of 1 RM

D.

10 min EMOM

1 Power Clean + 1 Split Jerk @ 80%

Session 122 - Dienstag

3 min of Cardio

2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats

With empty bar:

10 Deadlift + 10 Press + 10 Backsquat

10 Hang Power Clean + 10 Press in Split + 10 Front Squats

5 Muscle Snatch + 5 Overhead Squat

5 Power Snatch + 5 Overhead Squats

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

then...

Every 1:30 min for 6 min. (4 Sets)

Tall Snatch x 3 Reps

B.

Every 2 min for 20 min. (10 Sets)

1 Snatch

Set 1-2 @ 70%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

Set 9-10 @ 90%+

C.

Every 1:30 min for 15 min. (10 Sets)

1 Power Clean + 1 Split Jerk

Build over the course of the sets

Session 121 - Donnerstag

3 min of Cardio

2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats

With empty bar:

10 Deadlift + 10 Press + 10 Backsquat

5 Muscle Snatch + 5 Overhead Squat

5 Power Snatch + 5 Overhead Squats

5 Snatch + 5 Snatch Balance

A.

Every 1:30 min for 6 min. (4 Sets)

5 Snatch Press from receiving Position

then...

Every 1:30 min for 6 min. (4 Sets)

Tall Snatch x 3 Reps

B.

Every 2 min for 16 min. (8 Sets)

1 Snatch Deadlift + 1 Hang Snatch

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

Set 9-10 @ 90%+

C.

Every 2 min for 16 min. (8 Sets)

Split Jerk x 3 reps

Build over the course of the sets

Session 120 - Dienstag

3 min of Cardio

2 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Jumping Lunges

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

10 Hang Muscle Clean + 10 Front Squats

10 Press in Split + 10 Split Jerk

5 Clean & Jerks

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

then...

Every 1:30 min for 6 min. (4 Sets)

3 Tall Clean

B.

Every 2 min for 20 min. (10 Sets)

1 Slow Pull Clean + 2 Split Jerks

Set 1-3 = 70% of 1RM Clean & Jerk

Set 4-6 = 75% of 1 RM Clean & Jerk

Set 7-10 = 80-85% of 1 RM Clean & Jerk

C.

Every 90 sec for 12 min. (9 Sets) 

Power Snatch x 2 reps @ 90% of 1RM Power Snatch

Session 119 - Donnerstag

3 min of Cardio

2 Rounds: 10 Ring Rows + 6 Push Ups + 6 Air Squats + 6 Lunges

1 Round: 1 min. Hold Bottom or Air Squat

With empty bar:

5 Deadlift + 5 Muscle Clean + 5 Press in Split

3 Muscle Snatch + 3 Power Snatch

3 Snatch + 3 Snatch Press from receiving Position

3 Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Balance (Drop Snatch) x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 3 reps

Build over the course of the sets!

B.

Every 90 sec for 15 min. (10 Sets)

Snatch x 1 rep @ 80-85%

C.

Ever 90 sec. for 15 min. (10 Sets)

1 Squat Clean + 2 Front Squats

D.

Find a 2 RM Push Press for the Day in 10 min.

Session 118 - Dienstag

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Shoulder Press

5 Power Clean + 5 Front Squats

5 Squat Clean

A.

Every 2 min. for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Press in Split x 4 reps

Build over the course of the sets!

B.

Every 90 sec for 12 min. (8 Sets)

Split Jerk x 3 reps

(start with 50 % of 1 RM an build over the course of the sets!)

C.

Every 2 min for 12 min. (6 Sets)

Hang Snatch x 3 Reps

(start with 50 % of 1 RM an build over the course of the sets!)

D.

8 min EMOM

1 Power Clean @ 85-90% of 1 RM

Session 117 - Donnerstag

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Snatch + 5 Front Squats

5 Power Snatch + 5 Power Clean

5 Squat Snatch

A.

Every 90 sec for 4:30 min. (3 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 4:30 min. (3 Sets)

Tall Clean x 3 reps

followed by...

Every 90 sec for 4:30 min. (3 Sets)

Press in Split x 4 reps

Build over the course of the sets!

B.

Every 1:30 min for 15 min. (10 Sets)

Hang Clean x 1 rep

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 90%

Set 9-10@ 90%+

C.

Every 90 sec for 9 min. (6 Sets)

1 Power Snatch @ 90-93 % of 1 RM Power Snatch

D.

3 Sets of

Press in Split x 4 reps

Session 116 - Dienstag

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Snatch + 5 Front Squats

5 Power Snatch + 5 Power Clean

5 Squat Snatch

A.

Every 90 sec for 6 min. (4 Sets)

3 Position Snatch x 1 rep

followed by...

Every 90 sec for 6 min. (4 Sets)

Clean Grip Overhead Squats x 5 reps

Build over the course of the sets!

B.

Every 1:30 min for 15 min. (10 Sets)

Hang Snatch x 1 rep

Set 1-2 @ 70%

Set 3-4 @ 75%

Set 5-6 @ 80%

Set 7-8 @ 85%

Set 9-10@ 85%+

C.

Every 4 min for 16 min. (4 Sets)

Hang (Squat) Clean x 3 reps (go heavy)

D.

10 min to work on

Push Jerk x 2 Reps

Session 115 - Donnerstag

3 min of Cardio

3 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Ring Rows

With empty bar:

5 Front Squats + 5 Deadlift

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Clean & Jerks

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean (Sots Press) x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 3 reps

Build over the course of the sets!

B.

Every 2:30, for 15 min (6 Sets)

1 Clean Lift Off + 1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk + 1 Split Jerk

• Set 1-3 @ 65% of 1RM Clean & Jerk
• Set 4-6 @ 70% of 1RM Clean & Jerk

C.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 75-80% of 1RM Power Snatch

D.

3 Sets of

Barbell Lunges x 8 reps each leg

Aim for 2 heavy working sets

Session 114 - Dienstag

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

With empty bar:

5 Snatch Deadlift + 5 Snatch High Pull

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Squat Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Balance x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 2 reps

Build over the course of the sets!

B.

Every 1:15, for 12:30 min (10 Sets)

1 Snatch @ 75-80% of 1 RM Snatch

C.

Every 1:30 sec for min (8 Sets)

Power Clean x 2 reps @ 75-80% of 1RM Power Clean

D.

8 min to work on a heavy Set of

Split Jerk x 2 Reps

Session 113 - Donnerstag

2 Rounds: 15 Air Squats + 5 Push Ups + 10 Ring Rows

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:

10 Deadlift + 10 Press in Split + 10 Back Squat

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Overhead Squats

5 Hang Snatch + 5 Snatch Balance

A.

Every 90 sec for 6 min.

4 Press in Clean

then...

Every 90 sec for 6 min.

4 Clean Grip Overhead Squats

B.

Every 90 sec. for 5 min. (10 Sets)

Hang Snatch

• Set 1-3 = 2 reps @ 70% of 1RM Snatch
• Set 4-6 = 2 reps @ 75% of 1RM Snatch
• Set 7-10 = 1 rep @ 80-83% of 1RM Snatch

C.

Every 60 sec for 10 min (10 Sets)

1 Power Clean + 1 Power Jerk @ 80-85% of 1RM Power Clean

D.

3 Sets of

6-8 KB Bottom Up Press

8 Strict Toes to Bar

Session 112 - Dienstag

3 min of Cardio

2 Rounds: 5 Push Ups + 30 sec Plank + 15 Air Squats

A.

Every 90 sec for 6 min.

2 Tall Clean

Followed by...

Every 90 sec for 6 min.

4 Press in Split

Build over the course of the Sets

B.

Every 2 min for 20 min (10 Sets)

1 Clean & 2 Split Jerk

• Set 1 @ 50% of 1RM 
• Set 2 @ 55% of 1RM 
• Set 3 @ 60% of 1RM
• Set 4 @ 65% of 1RM 
• Set 5 @ 70% of 1RM
• Set 6 @ 75 % of 1RM 
• Set 7 @ 80% of 1RM 
• Set 8 @ 85% of 1RM
• Set 9-10 @ 90% of 1RM

C.

Every 60 sec for 8 min (8 Sets)

1 Power Snatch @ 85-90 of 1RM Power Snatch

D.

Every 2 min for 8 min.

Snatchgrip around Knee Pulls x 5 reps (go heavy!)

Session 111 - Donnerstag

3 Rounds: 10 Cossak Squats + 4 Inchworm Push Ups + 10 RIng Rows

With empty Barbell:

• 5 Deadlift + 5 Press in Split + 5 Front Squats
• 5 Muscle Snatch + 5 Overhead Squats
• 5 Power Snatch + 5 Snatch Balance
• 5 Squat Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90 sec for 6 min (4 Sets)

Press in Clean x 3 reps

Followed by...

Every 90 sec for 6 (4 Sets)

Tall Snatch x 3 Reps

Build over the course of the sets-

B.

Every 90 sec for 15 min (10 Sets)

Snatch

• Set 1-2 @ 65% of 1RM 
• Set 3-4 @ 70% of 1RM 
• Set 5-6 @ 75% of 1RM
• Set 7-8 @ 80% of 1RM 
• Set 9-10 @ 85% of 1RM

C.

Every 1:15 sec for 12,5 min (10 Sets)

Hang Power Clean x 2 rep @ 75-80% of 1 RM Power Clean

D.

In 10 min find a 4 RM for

Press in Split

Session 110 - Mittwoch

3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pull Ups

With empty Barbell:

• 5 Deadlift + 5 Press in Split + 5 Front Squats
• 5 Muscle Clean + 5 Front Squats
• 5 Power Clean + 5 Front Squats
• 5 Clean + 5 Press in Split

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 90 sec for 4:30 (3 Sets)

Press in Split x 5 reps

Followed by...

Every 90 sec for 6 min (4 Sets)

Tall Clean x 2 reps

Build over the course of the sets-

B.

Every 90 sec for 9 min (6 Sets)

Clean & Jerk x 1 rep

Set 1-2 @ 60% of 1RM Clean & Jerk

Set 3-4 @ 65% of 1RM Clean & Jerk

Set 5-6 @ 70% of 1RM Clean & Jerk

C.

10 min EMOM

Power Snatch x 1 rep @ 85% of 1 RM

D.

Every 2 min for 8 min (4 Sets)

Kniepassage x 5 reps (ohne Absetzen)

(go heavy)

Session 109

2 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

2Rounds with empty Barbell:

• 10 Deadlift + 10 Press + 10 Back Squats
• 5 Muscle Snatch + 5 Overhead Squats
• 5 Power Snatch + 5 Snatch High Pull
• 5 Snatch + 5 Snatch Balance

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every min on the min for 3 min (3 Sets)

Snatch Press from Receiving Position x 5 reps

Followed by...

Every min on the min for 4 min (4 min)

Tall Snatch x 1 rep

Build over the course of the Sets

B.

Ever 2 min., for 20 min. (10 Sets)

Snatch x 1 rep

• Set 1 = @ 70 %
• Set 2 = @ 75 %
• Set 3 = @ 80 %
• Set 4 = @ 85 %
• Set 5 = @ 90 %
• Set 6 = @ 94 %
• Set 7 = @ 98 %
• Set 8-10 = @ 101%+

Goal: Find a new 1RM Snatch for the day

C.

IIn 20 min establish a 1 RM Power Clean & Jerk

Session 108 - Dienstag

4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

With empty Barbell:

• 10 Deadlift + 10 Press + 10 Back Squats
• 5 Muscle Snatch + 5 Overhead Squats
• 5 Power Snatch + 5 Overhead Squats
• 5 Snatch Balance
• 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

IEvery 2 min for 8 min. - 4 Sets -

Hang Snatch x 3 reps

Build over the course of the Sets

B.

Ever min. on the min. for 12 min. (12 Sets)

Snatch x 1 rep @ 75%

C.

Every 90 sec for 15 min (10 Sets)

Clean & Jerk x 1 rep @ 75-80%

D.

Every 2 min for 10 min (5 Sets)

Squat Clean x 1 rep @ 90-95%

Session 107 - Donnerstag

3 min of Cardio

2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats

With empty bar:

5 Deadlift + 5 Press + 5 Backsquat

5 Muscle Clean + 5 Front Squats

5 Power Clean + 5 Clean Grip Overhead Squats

5 Hang Squat Clean + 5 Press

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

then...

Every 1:30 min for 6 min. (4 Sets)

Tall Clean x 3 Reps

B.

Every 2 min for 16 min. (8 Sets)

1 Clean Deadlift + 1 Hang Squat Clean

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

C.

Every 1:30 for 15 min - 10 Sets -

2 Hang Power Snatch 

Build over the course of the Sets

Session 106 - Dienstag

3 min of Cardio

2 Rounds: 10 alt Single Arm OH Lunges + 10/10 Single Arm Press + 10 DB Goblet Squats

With empty bar:

5 Deadlift + 5 Press + 5 Backsquat

5 Muscle Snatch + 5 Overhead Squat

5 Power Snatch + 5 Overhead Squats

5 Snatch + 5 Snatch Balance

A.

Every 1:30 min for 6 min. (4 Sets)

5 Snatch Press from receiving Position

then...

Every 1:30 min for 6 min. (4 Sets)

Tall Snatch x 3 Reps

B.

Every 2 min for 16 min. (8 Sets)

1 Snatch Deadlift + 1 Snatch

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

C.

Every 1:30 min for 9 min. (6 Sets)

Split Jerk x 3 reps

D.

14 min EMOM

1 Power Clean + 1 Split Jerk @ 75%

Goal for today is consistency!

Session 105 - Donnerstag

3 min of Cardio

5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

10 Muscle Clean + 10 Front Squats

5 Press in Clean + 10 Press in Split

A.

Every 1,5 min. for 6 min - 4 Sets

Press in Clean x 3 reps

Into...

Every 1,5 min. for 6 min - 4 Sets

Tall Snatch x 3 reps

B.

Every 1,5 min for 15 min. - 10 Sets

Tall Snatch x 1 rep

Build over the course of the Sets

C.

10 min EMOM

Power Clean x 1 rep

Start with 75% of 1 RM and build over the course of the sets

C.

Build up to a heavy Set of 2 Split Jerk 

in 10 min.

Session 104 - Dienstag

3 min of Cardio

5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

10 Muscle Clean + 10 Front Squats

5 Press in Clean + 10 Press in Split

A.

Every 1,5 min. for 6 min - 4 Sets

Tall Clean x 3 reps

Into...

Every 1,5 min. for 6 min - 4 Sets

Press in Split x 3 reps

B.

Every 4 min. for 16 min.

Hang Squat Clean x 3 reps (go heavy)

C.

Every 1,5 min. for 15 min. - 10 Sets

Power Snatch x 2 reps

Session 103 - Donnerstag

3 min of Cardio

5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Back Squats

5 Muscle Clean + 5 Front Squats

5 Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Press in Split x 5 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Muscle Clean x 2 reps

Build over the course of the sets!

B.

Every 2 min. for 12 min.

Low Hang Power Snatch (Start unterhalb der Knie)

Set 1 = 2 reps @ 75%

Set 2 = 2 reps @ 75%

Set 3 = 1 reps @ 80%

Set 4 = 1 reps @ 80%

Set 5 = 1 reps @ 85%

Set 6 = 1 reps @ 85%

C.

Every 90 sec for 9 min. (6 Sets)

Power Clean & Power Jerk x 1 rep @ 85-90% of 1 RM Power Clean & Jerk

D.

Establish a 1 RM Push Press in 15 min.

Session 102 - Dienstag

3 min of Cardio

5 Rounds: 8 Air Squats + 8 Lunges + 4 Burpees + 2 Pull Ups

With empty bar:

10 Deadlift + 10 Press + 10 Backsquats

3 Muscle Snatch + 3 Overhead Squats

5 Power Snatch + 5 Snatch Balance

5 Squat Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Press in Snatch x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Clean Grip Snatch x 2 reps

Build over the course of the sets!

B.

Every 2 min. for 20 min.

Low Hang Snatch (Start unterhalb der Knie)

Set 1 = 2 reps @ 45%

Set 2 = 2 reps @ 50%

Set 3 = 2 reps @ 55%

Set 4 = 2 reps @ 60%

Set 5 = 2 reps @ 65%

Set 6 = 2 reps @ 70%

Set 7,8,9,10 = 1 rep @ 75%+

C.

Every 2 min. for 10  min (5 Sets)

Hang Clean x 2 reps @ 80%

D.

Every 2 min. for 8  min (4 Sets)

Kniepassage x 5 reps (Start unterhalb der Knie, Ende oberhalb der Knie)

go heavy

Session 101 - Donnerstag

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

With empty bar:

10 Snatch Deadlift + 10 Front Squats + 10 Press

10 Hang Power Snatch + 10 Backsquat + 10 Snatch Balance

10 Overhead Squats 

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 2 reps

Build over the course of the sets!

B.

Every 2 min. for 20 min.

Hang Snatch

Set 1 = 3 reps @ 50%

Set 2 = 3 reps @ 55%

Set 3 = 3 reps @ 60%

Set 4 = 2 reps @ 65%

Set 5 = 2 reps @ 70%

Set 6 = 2 reps @ 75%

Set 7,8,9,10 = 1 rep @ 80-90%

C.

Every 1,5 min. for 15 min (10 Sets)

High Hang Clean

Set 1 = 2 reps @ 45%

Set 2 = 2 reps @ 50%

Set 3 = 2 reps @ 55%

Set 4 = 2 reps @ 60%

Set 5 = 1 reps @ 65%

Set 6 = 1 reps @ 70%

Set 7,8,9,10 = 1 rep @ 75%+

Session 100 - Dienstag

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

With empty bar:

10 Deadlift + 10 Front Squats + 10 Press

10 Back Squat + 10 behind the neck Press + 10 Snatch Balance

10 Power Clean + 10 Squat Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 2 reps

Build over the course of the sets!

B.

Every 2 min. for 20 min.

Hang Squat Clean

Set 1 = 3 reps @ 60%

Set 2 = 3 reps @ 65%

Set 3 = 3 reps @ 70%

Set 4 = 2 reps @ 75%

Set 5 = 2 reps @ 80%

Set 6 = 2 reps @ 85%

Set 7,8,9,10 = 1 rep @ 90-95%

C.

Every 1,5 min. for 15 min (10 Sets)

High Hang Snatch

Set 1 = 2 reps @ 35%

Set 2 = 2 reps @ 40%

Set 3 = 2 reps @ 45%

Set 4 = 2 reps @ 50%

Set 5 = 1 reps @ 55%

Set 6 = 1 reps @ 60%

Set 7,8,9,10 = 1 rep @ 65%+

Session 99

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

With empty bar:

5 Snatch Deadlift + 5 Hang Power Snatch + 5 Overhead Squats + 5 behind the neck Press

5 Clean Deadlift + 5 Hang Power Clean + 5 Press + 5 Clean Grip Overhead Squats

5 Press in Clean + 5 Front Squats

5 Clean & Jerk

A.

Every 90 sec for 6 min. (4 Sets)

Press in Split x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Clean x 2 reps

Build over the course of the sets!

B.

Every 1:15, for 12:30 min (10 Sets)

Clean & Jerk @ 70-80% of 1 RM Snatch

C.

10 min EMOM

Power Snatch x 1 rep

Start with 70% of 1 RM Power Snatch and build over the course of the sets!

D.

Every 2:30 min for 10 min.

1 Power Snatch + 3 Overhead Squats with a 3 sec rest in deepest Position!

Start with 55-60% of 1 RM Overhead Squat an build over the course of the sets!

Session 98

3 min of Cardio

2 Rounds: 8/8 Cossack Squats + 4 Inchworm Push Ups + 8 Ring Rows

With empty bar:

5 Snatch Deadlift + 5 Snatch High Pull

5 Muscle Snatch + 5 Muscle Clean

5 Power Snatch + 5 Power Clean

5 Squat Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Balance x 3 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 2 reps

Build over the course of the sets!

B.

Every 1:15, for 12:30 min (10 Sets)

1 Snatch @ 75-80% of 1 RM Snatch

C.

Every 1:30 sec for min (8 Sets)

Power Clean x 2 reps @ 75-80% of  + 1RM Power Clean

D.

10 min to work on

Split Jerk x 2 Reps

(moderate weight)

Session 97

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Shoulder Press

5 Power Clean + 5 Front Squats

5 Squat Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 3 reps

Build over the course of the sets!

B.

Every 1:30 min for 15 min (10 Sets)

1 Snatch

• Set 1 @ 50% of 1RM 
• Set 2 @ 55% of 1RM 
• Set 3 @ 60% of 1RM
• Set 4 @ 65% of 1RM 
• Set 5 @ 70% of 1RM
• Set 6 @ 75 % of 1RM 
• Set 7 @ 80% of 1RM 
• Set 8 @ 85% of 1RM
• Set 9-10 @ 90-95% of 1RM

C.

Every 3:30 min. for 14 min. (4 Sets)

Clean x 3 reps (unbroken, no dropping)

Build over the course of the sets!

Session 96

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Shoulder Press

5 Power Clean + 5 Front Squats

5 Squat Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Press in Split x 4 reps

Build over the course of the sets!

B.

Every 2 sec for 12 min. (6 Sets)

Split Jerk x 3 reps

(start with 50 % of 1 RM an build over the course of the sets!)

C.

Ever min. on the min. for 12 min. (12 Sets)

Clean & Jerk x 1 rep @

(start with 60% and build over the course of the sets!)

D.

8 min EMOM

1 Power Clean @ 85-90% of 1 RM

Session 95

2 Rounds: 15 Air Squats + 5 Push Ups + 10 Ring Rows

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:

10 Deadlift + 10 Press in Split + 10 Back Squat

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Overhead Squats

5 Hang Snatch + 5 Snatch Balance

A.

Every 90 sec for 6 min.

4 Snatch Press from receiving Position

B.

Every 90 sec. for 15 min. (10 Sets)

Hang Snatch

• Set 1-3 = 2 reps @ 70% of 1RM Snatch
• Set 4-6 = 2 reps @ 75% of 1RM Snatch
• Set 7-10 = 1 rep @ 80-85% of 1RM Snatch

C.

Every 60 sec for 10 min (10 Sets)

1 Power Snatch 

Start @ 65% of 1 RM Power Snatch an build over the course of the Sets

D.

3 Sets of

6-8 KB Bottom Up Press

8 Strict Toes to Bar

Session 94

3 min of Cardio

2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Air Squats

With empty bar:

5 Deadlift + 5 Press in Split + 5 Front Squats

5 Muscle Clean + 5 Front Squats

5 Power Clean + 5 Front Squats

5 Snatch Pull + 5 Hang Power Snatch

A.

Every 90 sec for 9 min. (6 Sets)

1 Snatch High Pull + 1 Hang Power Snatch

Build over the course of the sets!

B.

In 16 min, build to a "Heavy" but not quite max set of:

2 Power Cleans + 2 Push Press

C.

Ever 3 min for 18 min (6 Sets)

1 Clean + 2 Front Squats + 1 Jerk

• Set 1-2 @ 75% of 1 RM Clean & Jerk
• Set 3-4 @ 80% of 1 RM Clean & Jerk
• Set 5-6 @ 85% of 1 RM Clean & Jer

Session 93

3 min of Cardio

2 Rounds: 10 Ring Rows + 3 Inchworm Push Ups + 10 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 10 Press

5 Hang Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 10 Overhead Squats

5 Squat Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Behind the Neck Press x 4 reps

Build over the course of the sets!

B.

Every 90 sec for 15 min. (10 Sets)

Power Snatch

(start with 60 % of 1 RM an build over the course of the sets!)

C.

Ever 2 min. on the min. for 12 min. (12 Sets)

Hang Squat Snatch x 4 reps @ 40-60% of 1 RM

D.

8 min EMOM

1 Hang Squat Clean @ 85-90% of 1 RM

Session 92

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Shoulder Press

5 Power Clean + 5 Front Squats

5 Squat Clean

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Press in Split x 4 reps

Build over the course of the sets!

B.

Every 90 sec for 12 min. (8 Sets)

Split Jerk x 3 reps

(start with 50 % of 1 RM an build over the course of the sets!)

C.

Ever min. on the min. for 12 min. (12 Sets)

Clean & Jerk x 1 rep @

(start with 60% and build over the course of the sets!)

D.

8 min EMOM

1 Power Clean @ 85-90% of 1 RM

Session 91

3 min of Cardio

2 Rounds: 10 Ring Rows + 6 Push Ups + 6 Air Squats + 6 Lunges

1 Round: 1 min. Hold Bottom or Air Squat

With empty bar:

5 Deadlift + 5 Muscle Clean + 5 Press in Split

3 Muscle Snatch + 3 Power Snatch

3 Snatch + 3 Snatch Press from receiving Position

3 Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 3 reps

Build over the course of the sets!

B.

Every 90 sec for 15 min. (10 Sets)

Snatch x 1 rep @ 80-85%

C.

Ever 90 sec. for 15 min. (10 Sets)

1 Squat Clean + 2 Split Jerk

Build over the course of the sets!

D.

Find a 2 RM Push Press for the Day in 10 min.

Session 90

4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

With empty Barbell:

• 10 Deadlift + 10 Press + 10 Back Squats
• 5 Muscle Clean + 5 Press
• 5 Power Clean + 5 Press in Clean
• 5 Tall Clean
• 5 Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

In 12 min. build to 1 Squat Clean + 1 Front Squat @ 80%

B.

Every 90 sec for 15 min (10 Sets)

Clean & Jerk x 1 rep @ 75-80%

C.

Ever min. on the min. for 12 min. (12 Sets)

Snatch x 1 rep @ 75%

D.

Every 2 min for 10 min (5 Sets)

Front Squat x 1 rep @ 90-95%

Session 89

2 Rounds: 15 Air Squats + 5 Push Ups + 10 Ring Rows

2 Rounds: 10 Lunges + 5 Inchworm Push Ups

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:

10 Deadlift + 10 Press in Split + 10 Back Squat

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Overhead Squats

5 Hang Snatch + 5 Snatch Balance

A.

Every 2 min. for 8 min.

2 Snatch Press standing tall

2 Snatch Press in Power Position

2 Snatch Press in nearly Squat Position

2 Snatch Press from receiving Position

directly into...

Every 1:30 for 6 min. (4 Sets)

Tall Snatch x 2 reps

Build over the course of the Sets.

B.

Every 90 sec. for 5 min. (10 Sets)

Hang Snatch

• Set 1-3 = 2 reps @ 70% of 1RM Snatch
• Set 4-6 = 2 reps @ 75% of 1RM Snatch
• Set 7-10 = 1 rep @ 80-83% of 1RM Snatch

C.

Every 60 sec for 10 min (10 Sets)

1 Power Clean + 1 Power Jerk @ 75% of 1RM Power Clean

D.

3 Sets of

6-8 KB Bottom Up Press

8 Strict Toes to Bar

Session 88

3 min of Cardio

2 Rounds: 10 Ring Rows + 5 Inchworm Push Ups + 15 Air Squats

With empty bar:

5 Deadlift + 5 Front Squats + 5 Press in Split

5 Muscle Clean + 5 Front Squats

5 Power Clean + 10 Shoulder Press

5 Cluster

A.

Every 90 sec for 4:30 min. (3 Sets)

Press in Clean x 4 reps

followed by...

Every 90 sec for 4:30 min. (3 Sets)

Tall Clean x 3 reps

followed by...

Every 90 sec for 4:30 min. (3 Sets)

Press in Split x 4 reps

Build over the course of the sets!

B.

Every 2 min for 14 min. (7 Sets)

1 Clean Pull with 3 sec pause at knee + 1 Power Clean with 3 sec pause at knee + 1 Squat Clean with a 3 sec pause at knee

• Set 1-4 @ 70-73% of 1RM Clean
• Set 5-7 @ 75-78% of 1RM Clean

D.

Every 2 min for 8 min

1 Clean + 2 Front squats + 1 Split Jerk @ 75-80% of 1 RM Clean & Jerk

D.

Every 60 sec for 10 min. (10 Sets)

1 Power Snatch @ 80-90 % of 1 RM Power Snatch

Session 86

3 min of Cardio

2 Rounds: 8/8 Single Arm Plate Press + 8 Plate Squats + 8 Plate Front Raises

with empty Barbell:

• 10 Deadlift + 10 Front Squats + 10 Press in Split
• 5 Muscle Snatch + 5 Overhead Squats
• 5 Power Snatch
• 5 Snatch Balance
• 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Snatch Balance x 2 reps

followed by...

Every 1:30 min for 6 min. (4 Sets)

Press in Clean x 4 reps

B.

Ever 2 min., for 20 min. (10 Sets)

Snatch

• Set 1-3 = 2 reps @ 75 % 
• Set 4-6 = 2 reps @ 80 % 
• Set 7-10 = 1 rep @ 80-90 %

C.

In 20 min establish a 1 RM Power Clean + Split Jerk for the day!

Session 85

3 min of Cardio

2 Rounds: 8 Jumping Air Squats + 8 Push Ups + 8 Jumping Lunges

with empty Barbell:

• 10 Deadlift + Front Squats + 10 Press in Split
• 5 Muscle Snatch + 5 Overhead Squats
• 5 No Feet Snatch
• 5 No Contact Snatch
• 5 No Feet No Contact Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2 min for 12 min. (6 Sets)

No Feet Bo Contact Snatch x 2reps @ 50-65% of 1 RM Snatch

B.

Ever 2 min., for 20 min. (10 Sets)

Snatch

• Set 1-2 = 2 reps @ 70 % 
• Set 3-5 = 2 reps @ 75 % 
• Set 6-10 = 1 rep @ 80 %

C.

10 min EMOM

Power Clean x 1 rep @ 80-85% of 1 RM Power Snatch

Session 84

3 min of Cardio

2 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 10 Jumping Lunges

with empty Barbell:

• 10 Deadlift + 10 Press in Split
• 5 Power Snatch + 5 Overhead Squats
• 5 Power Cleans + 5 Front Squats
• 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Tall Clean x 3 reps

followed by...

Every 1:30 min for 6 min. (4 Sets)

Press in Clean x 4 reps

Build over the course of the sets.

B.

Ever 2 min., for 20 min. (10 Sets)

Hang Clean

• Set 1-3 = 3 reps @ 60 % 
• Set 4-5 = 2 reps @ 75 % 
• Set 6-7 = 2 reps @ 80-85 %
• Set 8-10 = 1 reps @ >80 %

C.

10 min EMOM

Power Snatch x 1 rep @ 80-85% of 1 RM Power Snatch

D.

Every 2 min for 6 min (3 Sets)

all out Shoulder Press into Push Press into Push Jerk @ 70-75% of 1RM Shoulder Press

Session 83

3 min of Cardio

2 Rounds: 8 Air Squats + 6 Lunges + 4 Inchworm Push Ups + 2 Pull Ups

with empty Barbell:

• 5 Deadlift + 5 Muscle Snatch + 5 Behind the neck Press
• 5 Power Snatch + 5 Overhead Squats
• 5 Press in Clean 
• 5 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Press in Clean x 4 reps

followed by...

Every 1:30 min for 6 min. (4 Sets)

Clean Grip Snatch x 2 reps

Build over the course of the sets.

B.

Ever 2 min., for 20 min. (10 Sets)

Slow Pull Snatch

• Set 1-3 = 2 reps @ 70 % 
• Set 4-6 = 2 reps  @ 75 % 
• Set 7-8 = 2 reps @ 80 %
• Set 9-10 = 1 reps @ 80 %

C.

Ever 2 min., for 12 min. (6 Sets)

1 Power Clean + 1 Push Jerk

• Set 1-2 = 2 reps @ 65 % of 1 RM Power Clean
• Set 3-4 = 2 reps  @ 70 % of 1 RM Power Clean
• Set 5-6 = 2 reps @ 75 % of 1 RM Power Clean

Session 82

3 min of Cardio

2 Rounds: 10 Ring Rows + 5/5 Cossack Squats + 5 Inchworm Push Ups

with empty Barbell:

• 5 Deadlift + 5 Muscle Snatch + 5 Overhead Squats
• 3 Power Snatch + 3 Overhead Squats
• 5 Press in Clean 
• 3 Snatch

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Snatch Press from receiving x 4 reps

followed by...

Every 1:30 min for 6 min. (4 Sets)

Tall Snatch x 2 reps

Build over the course of the sets.

B.

Ever 2 min., for 14 min. (7 Sets)

Snatch

• Set 1-2 = 2 reps @ 75 % 
• Set 3-4 = 2 reps  @ 80 % 
• Set 5-7 = 1 reps @ 85 %

C.

Every 2 min for 10 min (5 Sets)

Hang Clean x 2 reps @ 75-85% of 1 RM Clean

Build over the course of the sets.

D.

8 min EMOM

1 Power Clean + 1 Split Jerk @ 80%

Session 81

3 min of Cardio

2 Rounds: 10 Ring Rows + 5/5 Cossack Squats + 5 Inchworm Push Ups

with empty Barbell:

• 5 Deadlift + 5 Muscle Clean + 5 Back Squats
• 3 Power Clean + 3 Overhead Squats
• 3 Press in Clean + 3 Press in Split
• 3 Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 1:30 min for 6 min. (4 Sets)

Press in x 4 reps

followed by...

Every 2 min for 8 min. (4 Sets)

3 Position Clean

Build over the course of the sets.

B.

Ever 3 min., for 21 min. (7 Sets)

1 Clean + 2 Front Squats + 1 Split Jerk

• Set 1-2 @ 75 % of 1 RM Clean & Jerk
• Set 3-4 @ 80 % of 1 RM Clean & Jerk
• Set 5-7 @ 85 % of 1 RM Clean & Jerk

C.

Every 2 min for 10 min (5 Sets)

Hang Power Snatch x 2 reps @ 75-85% of 1 RM Power Snatch

Build over the course of the sets.

D.

Every 2 min for 8 min (4 Sets)

Push Press x 3 reps @ 90-95% of 3 RM Push Press

Session 80

3 min of Cardio

2 Rounds: 3 Pull Ups + 6 Burpees + 9 Jumping Air Squats

with empty Barbell:

• 5 Deadlift + 5 Muscle Clean + 5 Press in Split
• 5 Power Clean + 5 Overhead Squats
• 5 Clean Lift Offs + 5 Clean Pull
• 5 Clean & Jerk

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

Every 2:30 min for 10 min. (4 Sets)

Split Jerk x 4 reps

followed by...

Every 2 min for 6 min (3 Sets)

Clean Grip Overhead Squats x 5 reps

Build over the course of the sets.

B.

Ever 2 min., for 16 min. (8 Sets)

1 Clean Lift Off + 1 Clean Pull + 1 Hang Clean + 1 Split Jerk

• Set 1-3 @ 70 % of 1 RM Clean & Jerk
• Set 4-6 @ 75 % of 1 RM Clean & Jerk
• Set 7-8 @ 80 % of 1 RM Clean & Jerk

C.

Every 2 min for 10 min (5 Sets)

1 Clean + "x" Front Squats

• Set 1-2 = 1 rep @ 80-85 %
• Set 3-4 = 2 rep @ 75-80 %
• Set 5 = 3 rep @ 70-75 %

D.

8 min EMOM

Power Snatch x 1 rep @ 75-85% of 1 RM

Session 79

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 6 Burpees + 9 Lunges + 12 Ring Rows

With empty bar:

8 Deadlift + 8 Press in Slit + 8 Back Squats

4 Muscle Clean + 4 Overhead Squats

4 Power Clean + 4 Snatch Balance

4 Clean & Jerk

A.

Every 1:30 min for 6 min. (4 Sets)

Tall Clean x 2 reps

Followed by...

Every 1:30 min for 6 min. (4 Sets)

Press in Clean x 3 reps

Build over the course of the sets

B.

Ever 2 min., for 16 min. (8 Sets)

Clean & Jerk x 1 rep

• Set 1 = 2 reps @ 70 %
• Set 2 = 2 reps @ 75 %
• Set 3 = 1 rep @ 80 %
• Set 4 = 1 rep @ 85 %
• Set 5 = 1 rep @ 90 %
• Set 6 = 1 rep @ 94 %
• Set 7 = 1 rep @ 98 %
• Set 8 = 1 rep @ 101%+

C.

Ever 2 min., for 14 min. (7 Sets)

2 Snatch

Build over the course of the sets

D.

10 min EMOM

Power Clean x 1 rep @ 80-85%

Session 78

3 min of Cardio

3 Rounds: 3 Inchworm Push Ups + 6 Burpees + 9 Lunges + 12 Ring Rows

With empty bar:

8 Deadlift + 8 Press + 8 Back Squats

4 Muscle Snatch + 4 Overhead Squats

4 Power Snatch + 4 Snatch Balance

4 Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

Drop Snatch x 2 reps

Followed by...

Every 1:30 min for 6 min. (4 Sets)

High Hang Snatch x 2 reps

Build over the course of the sets

B.

Ever 2 min., for 18 min. (9 Sets)

Snatch x 1 rep

• Set 1 = 2 reps @ 70 %
• Set 2 = 2 reps @ 75 %
• Set 3 = 1 rep @ 80 %
• Set 4 = 1 rep @ 85 %
• Set 5 = 1 rep @ 90 %
• Set 6 = 1 rep @ 94 %
• Set 7 = 1 rep @ 98 %
• Set 8-9 = 1 rep @ 101%+

Goal: Find a new 1RM Snatch for the day. Limit your misses.

C.

8 min EMOM

Power Snatch @ 80-85%

Build over the course of the sets

C.

10 min EMOM

Clean x 1 rep @ 80-85%

Session 77

3 min of Cardio

3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups

With empty bar:

10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch + 5 Press behind the Neck

5 Snatch Balance

5 Hang Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

Followed by...

Every 1:30 min for 6 min. (4 Sets)

3 Position Snatch

Build over the course of the sets

B.

Every 2 min. for 16 min (8 Sets)

Snatch x 2 reps @ 70-85% of 1RM

C.

Every 2 min. for 12 min (6 Sets)

Low Hang Clean x 2 reps @ 70-80%

C.

8 min EMOM

1 Power Clean + 1 Split Jerk @ 70-80%

Session 76

3 min of Cardio

3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups

With empty bar:

10 Deadlift + 5 Hang Muscle Snatch + 5 Overhead Squats

5 Hang Power Snatch + 5 Press behind the Neck

5 Snatch Balance

5 Hang Snatch

A.

Every 1:30 min for 6 min. (4 Sets)

4 Press in Clean

Build over the course of the sets

6 min EMOM

1 Tall Snatch

Build over the course of the sets

B.

Every 2 min. for 16 min (8 Sets)

No Contact Snatch x 2 reps @ 50-65% of 1RM

C.

Every 2 min. for 16 min (8 Sets)

1 Clean + 1 Split Jerk

Build over the Course of the Sets

Session 75

3 min of Cardio

3 Rounds: 15 Air Squats + 10 Push Ups + 5 Pull Ups + 3 Inchworm Push Ups

With empty bar:

10 Snatch Deadlift + 10 Hang Muscle Snatch + 10 Overhead Squats

5 Power Snatch + 5 Overhead Squats

10 Tall Snatch

A.

Every 2 min. for 8 min. (4 Sets)

3 Position Power Snatch x 1 rep

Start light and build to moderate. This is meant to be a warmup excercise.

B.

Every 2 min. for 16 min (8 Sets)

Snatch with a 2 second pause below knee & 2 sec pause in catch

Set 1-2 = 2 reps@ 65%

Set 3-4 = 1 rep @ 70%

Set 5-6 = 1 rep @ 75%

Set 7-8 = 1 rep @ 80%

C.

Every 4 min. for 12 min.

3 Hang Squat Cleans unbroken 

Build over the course of the Sets

Session 74

3 min of Cardio

3 Rounds: 10/10 Single Arm DB Overhead Lunges + 10 Single Arm DB Press + 10 DB Goblet Squats

With empty bar:

10 Deadlift + 10 Press + 10 Back Squat

5 Muscle Snatch + 5 Overhead Squats

5 Power Snatch + 5 Overhead Squats

5 Snatch Balance

5 Snatch

A.

Every 90 sec for 6 min. (4 Sets)

Snatch Press from receiving Position x 4 reps

followed by...

Every 90 sec for 6 min. (4 Sets)

Tall Snatch x 3 reps

Build over the course of the sets!

B.

Every 2 min. for 16 min (8 Sets)

1 Snatch Deadlift + 1 Snatch

Set 1-2 @ 75%

Set 3-4 @ 80%

Set 5-6 @ 85%

Set 7-8 @ 85-90%

C.

14 min EMOM

1 Power Clean + 1 Split Jerk @ 75 %

The goal today ist consistency!