Monday (Session One)
Suggested Warm-Up:
2 Rounds: 8 DB Thrusters, 8 DB Single Arm OH Walking Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Press in Split, 5 Tall Jerks
5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every 2:30, for 17:30 (7 sets):
Split Jerk
Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Split Jerk.
C.
In 17 minutes, establish a 2-RM Enderton Front Squat Complex
(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:
Mixed Grip Pull-Ups x 8 reps (4/Direction)
V-Ups x 30 seconds
Rest as needed between sets
Wednesday (Session Two)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every minute, on the minute, for 5 minutes (5 sets):
No Hook No Feet Power Snatch x 2 reps @ 55-65% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip & 2 second pause in catch x 2 reps @ 55-65% of 1-RM Power Jerk
C.
Three sets of:
Snatch Deadlift x 7 reps
Rest as needed between sets
Start at 75-85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 5 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed
Friday (Session Three)
Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 3 reps @ 65%
Set 2 = 3 reps @ 73%
Set 3 = 2 reps @ 77%
Sets 4-5 = 2 reps @ 80%
Sets 6-7 = 1 rep @ 85%
C.
Six sets of:
Back Squat x 6 reps @ 65-75% of 1-RM Back Squat
Start at 65% and build slowly across the sets.
Rest as needed between sets
D.
Five sets of:
Bench Press x 5 reps starting at 72% and slowly building up to 2-3 heavy sets
Rest as needed between sets