Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to 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 18 minutes (9 sets):
Clean + Hang Clean + Jerk x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-9 @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (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:
Stationary Dips x 12 reps
Rest 30 seconds
Romanian Deadlift x 10 reps @ 65% of 1-RM Clean
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 40% of 1-RM Snatch
*Set 3 @ 50% of 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
B.
Every 2 minutes, for 16 minutes (8 sets):
Hip Snatch
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-8 – 1 rep @ 80-85% of 1-RM Snatch
C.
In 15 minutes, build to a 10-RM Push Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 65%
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 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 3 reps
Build over the course of the 3 sets.
(Only 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 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hip Power Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 – 4 reps @ 80%
*Sets 4-5 – 8 reps @ 70%