Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
50ft Single Arm DB Overhead Walking Lunge (25/arm)
10 Pushups
10 Cossack Squats
5 Inchworms
5 Muscle Cleans
5 Split Jerks
5 Front Squat
5 Cleans
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets
B.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean + Jerk
Sets 1-3 = 1 rep @ 80-85% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep
Sets 1-2 = @ 85% of 1-RM Enderton Front Squat Complex
Sets 3-4 = @ 89% of 1-RM Enderton Front Squat Complex
Sets 5-6 = @ 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:
Feet Elevated Ring Rows x 8-10 reps @ 2211 tempo
Ab Wheel Rollouts x 30 seconds
Rest as needed between sets
Wednesday (Session Two)
Suggested Warm-Up:
1 Round:
8 Burpees, 8 Box Jumps, 8 Cossack Squats
With empty bar:
6 Deadlifts, 6 Front Squats
6 Snatch Pull, 6 Muscle Snatch
6 Power Snatch, 6 Mid Hang Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
B.
Every minute, on the minute, for 5 minutes (5 sets):
Mid Hang Power Clean x 2 reps @ 65% of 1-RM Power Clean
C.
Every 90 seconds, for 10:30 (7 sets):
Deadlift x 4 reps @ 65-70%
These are meant to be fast and explosive!
D.
One set of:
DB Walking Lunges x 80 steps
Hold the DB’s like farmers carries. Use a moderate weight where you can complete this in 2-3 sets.
E.
Three sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
Seated DB Strict Press x 8 reps
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 KB Swings, 5 KB Goblet Squats, 5 KB Press
With empty bar:
8 Front Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 2 reps below 60% of 1-RM Snatch
Box Jumps + Land in Full Squat on Box x 3 reps
B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + Snatch with a 2 second pause in bottom
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
At the 9 minute mark…
Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
Sets 1-2 = 8 reps @ 68%
Sets 3-4 = 6 reps @ 73%
Sets 5-6 = 3-4 reps @ 80%
D.
Five sets of:
Bench Press x 6 reps starting at 68% and slowly building up to 2-3 heavy sets
Rest as needed between sets