Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch High Pull + Hang Snatch
*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Snatch
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Sets 4-5 = 2 reps @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps
Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split
x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean High Pull + Hang Clean + Clean + Jerk
*Set 1 = 1 rep @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% 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.
Three sets of:
Bench Press x 10 reps
Prone Plank x 60 seconds
Rest 30 seconds
Build in weight as you go for the Bench Press.