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 5 minutes (5 sets):
Tall Snatch x 3 reps
Build over the course of the 5 sets.
B.
In 17 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 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 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.
Four sets of:
Pull-Ups with a 2 second pause at top x 10 reps
GHD Sit-Up Hold x 20 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 5 Pullups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
Sets 1-2 = @ 75% of 1-RM Power Snatch
Set 3 = @ 79% of 1-RM Power Snatch
Sets 4-5 = @ 82% of 1-RM Power Snatch
B.
Five sets of:
Snatch Panda Pull x 4 reps @ 90% of your 1-RM Snatch
Rest as needed between sets
C.
In 12 minutes build to:
Deadlift x 3 reps @ 84% of 1-RM Deadlift
Immediately followed by…
Five sets of:
Speed Deadlift x 2 reps @ 73%
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 = 6 reps @ 73%
Sets 3-5 = 3 reps @ 82%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
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 5 minutes (5 sets):
Narrow Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 5 sets)
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 2:30, 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)
D.
Four sets of:
Romanian Deadlift x 10 reps
Rest as needed between sets
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round: 45 seconds Bike or Row + 45 seconds V-Ups + 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 2:30, for 15 minutes (6 sets):
Snatch x 3 reps
Sets 1-2 = @ 73%
Sets 3-4 = @ 76%
Sets 5-6 = @ 79%
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 90 seconds, for 12 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.
One set of:
Bar Hang x Max Time
*Hang from a pullup bar for as long as possible.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
10 Cal Bike or Row
10 Hanging Leg Raises
10 Second Pushups
10 Muscle Clean & Press
5 Muscle Snatch
5 Power Clean
5 Power Snatch
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 2 reps @ 80%
Sets 5-6 = 1 rep @ 85%
B.
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 @ 84% of 1-RM Power Clean
Sets 5-6 = 1 rep @ 87% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 7 reps
Sets 1-3 = @ 63%
Sets 4-5 = @ 67%
D.
Five sets of:
Bench Press
Sets 1-2 = 6-7 reps @ 75%
Sets 3-4 = 12-14 reps @ 65%
Set 5 = MAX reps @ 55%
Rest as needed
E.
Four sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
(Add weight if possible)
Rest as needed