Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
6 Burpee Box Jump Overs
6 Pushups
6 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Hang Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2:30, for 12:30 (5 sets):
Hang Snatch x 3 reps @ 85-90% of your 3-RM Hang Snatch
*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee x 2 reps
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Four sets of:
Chin-Ups x 10 reps
Face Pulls x 15 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pushups + 5 Cossack Squats + 5 Pull-Ups + 15 Air Squats
With Empty Bar:
10 Deadlifts, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Slow Pull Snatch Pull
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Set 3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch
B.
Six sets of:
Snatch Pull with a 6 second lowering phase x 2 reps @ 105% of your 1-RM Snatch
Rest as needed between sets
C.
In 12 minutes build to:
Deadlift: 1 set of 4 reps @ 80% of 1-RM Deadlift
Immediately followed by…
Six sets of:
Speed Deadlift x 3 reps @ 70%
Rest as needed between sets
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Five sets of:
Push Press
*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-5 = 4 reps @ 75-80%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Four sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean with a 2 second pause 2″ off the ground + Jerk) x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Good Mornings x 10 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row x 8 reps
Weighted Sit-Ups x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
Take 5-10 minutes to work on your biggest mobility & technique weaknesses.
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
x 3 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
B.
Every 3 minutes, for 15 minutes (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 2 reps
*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
Suggested Warm-Up
1 Round:
50ft Overhead Walking Lunge with one DB (50ft each arm)
10 Burpee Box Jumps
10 Deadlifts
10 Good Mornings
10 Back Squats
5 Muscle Snatch
5 Strict Press
5 Hang Power Snatch
A.
Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch
*Sets 1-3 = 3 reps @ 70%
*Sets 4-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
B.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Hang Power Clean
+ Power Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 8 reps
*Sets 1-3 = @ 65%
*Sets 4-5 = @ 70%
D.
Five sets of:
Bench Press
*Sets 1-2 = 6 reps @ 75%
*Sets 3-4 = 12 reps @ 65%
*Set 5 = 24 reps AHAP
Rest as needed
E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest as needed