Monday (Session One)
Suggested Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch
4 Hang Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving x 4 reps
B.
In 15 minutes, establish a 3-RM Hang Snatch
*Try to increase this from week 1 (March 21st). 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):
(Slow Pull Power Clean + Power Jerk)
*Set 1 = 1 rep @ 70% of 1-RM Power Clean
*Set 2 = 1 rep @ 75% of 1-RM Power Clean
*Set 3 = 1 rep @ 80% of 1-RM Power Clean
*Set 4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 4 reps @ 50-60% of 1-RM Back Squat
E.
Three sets of:
Incline DB Bench Press x 10 reps
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:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Muscle Cleans
5 Power Snatch
5 Power Clean
A.
Every minute, on the minute, for 5 minutes (5 sets):
Muscle Clean x 2 reps
Build over the course of the 5 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
In 17 minutes, establish a 1-RM in this complex:
Power Clean + Clean + 2 Jerks
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps
*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Set 3 = @ 85% of 1-RM Power Snatch
*Sets 4-5 = @ 87-90% of 1-RM Power Snatch
D.
In 14 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:
Chin-Ups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
B.
Every 90 seconds, for 9 minutes (6 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat
x 2 reps @ 70-85%
*Start at 70% and aim to work up slowly across the sets.
D.
Two sets of:
DB Bench Press x 30 reps
Banded March x 3 minutes
Rest as needed