Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Box Jumps
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 2 minutes for 8 minutes (4 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes 6 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%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Box Jumps + 9 Cal Row + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Power Snatch
4 Mid Hang Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 1 rep
*Sets 1-3 = @ 80% of 1-RM Power Snatch
*Sets 4-6 = @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Mid Hang Power Clean
*Set 1 = 2 reps @ 65% of 1-RM Power Clean
*Sets 2-3 = 2 reps @ 70% of 1-RM Power Clean
*Sets 4-5 = 2 reps @ 75% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 80% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 3-4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets
*Do 3 reps your first set. If you get all 3, try to make all 4 reps on the remaining sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75%
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5 reps @ 75-80%
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Goblet Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Hip Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean
*Sets 1-2 = 2 reps @ 75% of 1-RM Clean
*Sets 3-6 = 1 rep @ 85% of 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-2 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 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)
E.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds: 5 Box Jumps + 5 Goblet Squats + 5 Pushups + 5 Cossack Squats + 5 Pull-Ups
1 Round: Hold bottom of Air Squat for 1 minute + Hold Plank 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 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps @ 80%
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 10 reps
Hip Extension x 10 reps
Russian Twists x 30 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 x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-5 = @ 70% of 1-RM Power Snatch
*Sets 6-7 = @ 75% 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 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-7 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean High Pull x 3 reps @ 90% of your 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat with a 3 second pause at bottom x 4 reps @ 65-80%
The goal is to start at 65% and work up slowly across the 6 sets
E.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 10 reps
Rest as needed