Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Power Snatch
5 Power Jerks
5 Power Cleans
A.
Every minute, on the minute, for 5 minutes (5 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch
+ Hip Snatch) x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-8 = @ 75-78% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk w/ 2 second pause in catch
*Sets 1-2 = 2 reps @ 70-75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 75-80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
*Set 6 = MAX repetitions at 80%
*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200 meter run
6 Step-ups to Parallel Box each leg
6 Pull-ups
6 Muscle Snatch
6 Power Snatch
6 Hang Clean
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 6 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 65-70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75-80%
Focus on making each rep crisp and fast!
D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep @ 88-93% 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:
Face Pulls x 20 reps with a band
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 80%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 1 rep @ 75-90%
*Start at 75% and aim to work up slowly across the sets.
D.
In 10 minutes, build to a heavy set of 10 Bench Press.
Followed by…
One set of:
Backwards Sled Pull x 400 meters
Walk this. You should be walking backwards and pulling the sled.