Monday (Session One)
Suggested Warm-Up
2 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
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
In 16 minutes, establish a 3-RM Hang Snatch
*The goal today is to find a heavy set of 3. Doesn’t have to be absolutely maximal.
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk
Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean
Sets 5-6 = 1 rep @ 85% 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 Incline 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 minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk
Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
Set 3 = 2 reps @ 75% of 1-RM Clean & Jerk
Set 4 = 1 rep @ 80% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps
Sets 1-2 = @ 77% of 1-RM Power Snatch
Set 3 = @ 80% of 1-RM Power Snatch
Sets 4-5 = @ 83% 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.
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 45 seconds
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
1 Round: 45 seconds Bike or Row + 45 seconds Plank + 45 seconds Walking Lunges
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 2 reps
Sets 1-2 = @ 75%
Sets 3-4 = @ 79%
Sets 5-6 = @ 82%
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 @ 88% 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.
In 15 minutes, build to a 12-RM Bench Press
*Try to do more weight than 2 weeks ago!