Monday (Session One)
Suggested Warm-Up:
3 Rounds: 5 Pull-Ups + 10 Cossack Squats
2 Rounds: 10 Cal Row + 10 Pushups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes for 8 minutes (4 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 3 minutes, for 18 minutes (6 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
(Snatch Lift Off + Snatch Pull + Snatch with a 3 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 3-4 reps @ 85%
*Set 5 = MAX repetitions at 90%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 8 reps on set 5, perform 4 reps on set 6
*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
V-Ups x 45 seconds
Tuesday (Session Two)
Suggested Warm-Up:
5 Rounds: 5 Cal Bike + 5 Pushups + 5 Box Jumps + 5 Bent Over Rows
1 Round: Hold plank for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Snatch, 5 Low Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep
*Set 1 = @ 80% of 1-RM Power Snatch
*Set 2 = @ 85% of 1-RM Power Snatch
*Sets 3-6 = @ 90% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight
D.
In 25 minutes, establish a 1-RM Deadlift
E.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 1 rep @ 90-95%
Wednesday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Mid Hang Snatch
5 Low Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean
D.
In 20 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:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
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):
Hip Power Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 88-93%
C.
Every 2 minutes, for 16 minutes (8 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 8 reps each arm
Good Mornings x 8 reps
Ab Mat Sit-Ups x 60 seconds
Rest as needed
Saturday (Session Five)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Snatch
*Sets 1-2 = 3 reps @ 65% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Snatch
B.
Every 75 seconds, for 10 minutes (8 sets):
Slow Pull Power Clean &Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 80-85%
*The goal is to do a little more weight than last week for all sets of 5.
E.
Three sets of:
Romanian Deadlift x 8 reps
Chin-Ups x 12 reps
Rest as needed