Monday (Session One)
Suggested Warm-Up:
2 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 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 85-90% of your 4-RM Hang Snatch
*If you don’t know your 4-RM Hang Snatch, establish that today instead of doing these sets.
C.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 1 rep
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 @ 83%
Set 4 = 5 reps @ 78%
Set 5 = 3 reps @ 83%+
E.
Three sets of:
DB Seesaw Bench Press x 12 reps total
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
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.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep @ 40 to 60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean with a 2 second pause at knee + Clean + Jerk) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Set 3 = @ 70% of 1-RM Clean & Jerk
Set 4 = @ 75% of 1-RM Clean & Jerk
Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
Sets 1-2 = @ 70% of 1-RM Power Snatch
Sets 3-5 = @ 77% of 1-RM Power Snatch
D.
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)
E.
Three sets of:
Chin-Ups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
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 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
Sets 1-2 = @ 74% of 1-RM Clean & Jerk
Sets 3-4 = @ 78% of 1-RM Clean & Jerk
Set 5 = @ 82% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 2 reps
Sets 1-4 = @ 80%
Sets 5-6 = @ 85%
Sets 7-8 = @ 85 to 90%
D.
Three sets of:
Bench Press x 7-8 reps @ your 12-RM weight
*If you don’t know your 12-RM, establish that this week instead of doing these sets.