Monday (Session One)
Suggested Warm-Up
3 Rounds with light DB: 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
(Snatch Push Press + Overhead Squat) 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.
In 15 minutes, establish a 3-RM Hang Snatch
*The goal today is to find a heavy set of 3. Doesn’t have to be absolutely maximal.
C.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 80%
*Note: Set 5 – Load up 80% and perform as many reps as possible!
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees (smooth pace)
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Clean
5 Clean + Jerk
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Tall Clean x 2 reps
Build over the course of the 5 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean with a 2 second pause 2″ off the ground + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Set 3 = @ 70% of 1-RM Clean & Jerk
*Set 4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Set 3 = @ 70% of 1-RM Power Snatch
*Sets 4-5 = @ 75% of 1-RM Power Snatch
D.
In 14 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)
E.
Three sets of:
Pull-Ups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up
2 rounds: 12 Box Jumps + 12 Pushups + 6 Pull-Ups
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Power Snatch, 3 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
x 3 reps
*Sets 1-2 = @ 60%
*Set 3 = @ 65%
*Sets 4-6 = @ 70%
B.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat
*Sets 1-2 = 3 reps @ 75%
*Sets 3-5 = 2 reps @ 80%
*Sets 6-8 = 2 reps @ 85%
D.
Three sets of:
Bench Press x 10 reps with a 3 second lowering phase
Farmers Walks x 60 feet
Rest as needed
Try to pick a challenging, but not quite maximal weight for Bench Press. You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!