Monday (Session One)
A.
Every 2 minutes, for 8 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 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 75% of 1-RM Clean & Jerk
*Sets 7-9 @ 80% of 1-RM Clean & Jerk
C.
In 18 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:
Stationary Dips x 10 reps
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% 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 x 2 reps
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% of 1-RM Snatch
C.
In 15 minutes, build to a 10-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps
*Sets 1-2 @ 60% of 1-RM Deadlift
*Set 3 @ 65% of 1-RM Deadlift
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Set 1 – 2 reps @ 65%
*Sets 2-3 – 2 reps @ 70%
*Sets 4-5 – 2 reps @ 75%
*Sets 6-9 – 1 rep @ 80%
*Sets 10-12 – 1 rep @ 85%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 – 8 reps @ 65-70%
*Sets 4-5 – 4 reps @ 75-80%
D.
Three sets of:
Chinups x 10 reps
Rest 30 seconds
Glute Ham Raise x 8 reps
Rest 60 seconds