Monday (Session One)
Suggested Warm-Up:
2 Rounds with light DB: 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 1 rep below 70% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
In 17 minutes, establish a 4-RM Hang Snatch
*The goal today is to find a heavy set of 4. Doesn’t have to be absolutely maximal.
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee x 2 reps
Sets 1-2 = @ 65% of 1-RM Power Clean
Sets 3-4 = @ 70% of 1-RM Power Clean
Sets 5-6 = @ 75% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 = 4 reps @ 75%
Set 2 = 6 reps @ 70%
Set 3 = 4 reps @ 80%
Set 4 = 6 reps @ 75%
Set 5 = 4 reps @ 82%
E.
Four sets of:
Chin-Ups with a 4 second lowering phase x 40 seconds
Face Pulls x 15 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch
5 Power Snatch, 5 Overhead Squat
5 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
Sets 1-2 = @ 67% of 1-RM Power Snatch
Set 3 = @ 70% of 1-RM Power Snatch
Sets 4-5 = @ 73% of 1-RM Power Snatch
B.
Six sets of:
Clean Pull with a 6 second lowering phase x 2 reps @ 105% of your 1-RM Clean
Rest as needed between sets
C.
In 12 minutes build to:
Deadlift: 1 set of 5 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Six sets of:
Speed Deadlift x 3 reps @ 65%
Rest 60 seconds
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 = 10 reps @ 60%
Sets 3-5 = 5 reps @ 70%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Clean
5 Clean + Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean with a 2 second pause at knee + Clean + Jerk) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Sets 3-4 = @ 70% of 1-RM Clean & Jerk
Sets 5-6 = @ 75% of 1-RM Clean & Jerk
C.
In 17 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)
D.
Three sets of:
Romanian Deadlift x 10 reps
Rest as needed between sets
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*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:
2 Rounds: 12 Box Jumps + 12 Pushups + 6 Pullups
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Power Snatch, 3 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps
Sets 1-2 = @ 60%
Set 3 = @ 65%
Sets 4-6 = @ 70%
B.
Every 3 minutes, for 15 minutes (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
Set 5 = @ 80% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat
Sets 1-2 = 3 reps @ 76%
Sets 3-5 = 2 reps @ 80%
Sets 6-8 = 2 reps @ 84%
D.
Three sets of:
Farmers Walks x 150 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
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:
2 Rounds:
50ft Walking Lunge
5 Burpees
5 Box Jumps
5 Overhead Squats
5 Muscle Snatch
5 Hang Power Snatch
5 Power Cleans
A.
Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch
Sets 1-3 = 3 reps @ 65%
Sets 4-6 = 2 reps @ 70%
Sets 7-8 = 2 reps @ 75%
B.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 1 rep
Sets 1-3 = @ 70% of 1-RM Power Clean
Sets 4-6 = @ 77% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 8 reps
Sets 1-3 = @ 60%
Sets 4-5 = @ 65%
D.
Five sets of:
Bench Press
Sets 1-2 = 5 reps @ 75%
Sets 3-4 = 10 reps @ 65%
Set 5 = 15 reps as heavy as possible (AHAP)
Rest as needed
E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest as needed