Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Power Snatch
5 Power Jerks
5 Power Cleans
A.
Every minute, on the minute, for 5 minutes (5 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.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-8 = @ 75-78% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Power Clean x 4 reps @ 75-80%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
*Set 6 = MAX repetitions at 80%
*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Every minute, on the minute, for 4 minutes (4 sets):
Pull-Ups x 8 reps
Face Pulls x 12 reps
(Use your bodyweight)
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 6 Lunges + 6 Pullups + 6 Single-Arm DB or KB Squats each arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Push Press
4 Power Snatch, 4 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch
x 1 rep @ 75-80%
Focus on making each rep crisp and fast!
B.
Six sets of:
Snatch Pull with a 3 second pause at knee x 3 reps @ 100% of 1-RM Snatch
Rest as needed between sets
C.
In 14 minutes build to:
Deadlift – 1 rep @ 90% of 1-RM Deadlift
Immediately followed by…
Five sets of:
Speed Deadlift x 3 reps @ 70%
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 = 3 reps @ 85%
*Sets 3-5 = 1 rep @ 92-96%
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
2 Rounds for quality:
200 meter run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Power Snatch
6 Hang Clean
A.
Four sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 65-70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep @ 88-93% 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:
Good Mornings x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row x 8 reps
Weighted Sit-ups x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 80%
B.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 3 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 75-90%
*Start at 75% and aim to work up slowly across the sets.
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
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 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. If flexibility is a really big issue, just see it as a narrow grip snatch, not necessarily a clean grip snatch.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 70-75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 75-80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps
*Sets 1-3 = @ 70-75%
*Sets 4-5 = @ 75-80%
D.
Five sets of:
Bench Press
*Sets 1-2 = 2 reps @ 90-95%
*Sets 3-4 = 5 reps @ 75-85%
*Set 5 = MAX reps @ 70%
Rest as needed
E.
Three sets of:
Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest as needed