Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Cal Row + 10 Air Squats + 10 Cal Bike
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Panda Pull + Slow Pull Snatch) x 1 rep @ 75%
D.
In 20 minutes, establish a 3-RM Back Squat
E.
Three sets of:
Pull-ups with a 4 second upward phase x 6 reps
Ab Rollouts x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Box Jumps + 5 Pushups + 5 Broad Jumps + 5 Pull-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch
4 Mid Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-3 = @ 80% of 1-RM Power Snatch
*Sets 4-6 = @ 85-90% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Clean x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean
*Set 6 = @ 85% of 1-RM Power Clean
C.
In 20 minutes, establish a 5-RM Overhead Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 5 reps @ 75-80%
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 4 reps @ 80-84%
Wednesday (Session Three)
Suggested Warm-Up
5 Rounds: 20 second plank hold + 10 Cal Bike
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
5 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2:30, for 12:30 (5 sets):
Hang Snatch
*Set 1 = 3 reps @ 65% of 1-RM Snatch
*Set 2 = 3 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 5 reps @ 65% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean
D.
In 20 minutes, establish a 1-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)
E.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 2 reps @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Hip Extension x 10 reps
Ab Mat Sit-Ups x 60 seconds
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
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 2 minutes, for 14 minutes (7 sets):
Hip Power Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-5 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 80% of 1-RM Power Snatch
(Bar should be in your belt line once you bring it to the hang position and should never leave your hip pocket until after your extension. No lowering of the bar)
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 1 rep
*Sets 1-2 = @ 83% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = @ 88% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = @ 92-95% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Panda Pull x 3 reps @ 85-90% of your 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps @ 70-73%
*This is not meant to be maximal. Focus on speed!
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups x 6 reps
Rest as needed