Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Jerks 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 7-8 @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 @ 93% of 1-RM Enderton Front Squat Complex
*Set 2 @ 90% of 1-RM Enderton Front Squat Complex
*Set 3 @ 87.5% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 85% 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:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Push Press + Overhead Squat x 1 rep
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85-90% of 1-RM Power Clean
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat
x 6 reps each leg
Build over the course of the 3 sets.
Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps
Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% 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 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 – 3 reps @ 85-88%
*Sets 4-5 – 6 reps @ 75-78%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.