Monday (Session One)
Suggested Warm-Up
3 Rounds: 10 Air Squats + 20 second Plank + 10 Situps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
4Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Tall Snatch x 3 reps
Build over the course of the 6 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 90-95% of your 3-RM Hang Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Three sets of:
DB Bench Press x 10 reps
Glute Ham Raise x 6 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep @ 40-60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Set 3 = @ 80% of 1-RM Power Snatch
*Sets 4-5 = @ 85% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex
x 1 rep
*Set 1 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 92-95% 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)
E.
Three sets of:
Pull-Ups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Muscle Snatch, 3 Power Snatch
3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
B.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat
*Sets 1-2 = 4 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%
(The focus here is on moving as sharp and as explosively as possible)
D.
Three sets of:
Bench Press x 8 reps
Barbell Overhead Walking Lunges x 8 reps each leg
Rest as needed
Try to pick a challenging, but not quite maximal weight for Bench Press.
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.