Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks with 3 second pause at knee + 3 second pause in split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Clean x 1 rep
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 12 reps @ 50-60% of 1-RM Back Squat
*This is not meant to be maximal or really heavy. Today is meant to be a lighter day.
E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest as needed
Wednesday (Session Two)
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
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight
*Note: If you don’t know your 3-RM Overhead Squat, establish that today instead of doing these sets.
C.
Every 3:30, for 10:30 (3 sets):
Clean Deadlift x 10 reps
Start at 70% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch with a 3 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3 Position Snatch x 1 rep
Build over the course of the three sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80-85% of 1-RM Snatch
*The video shows 2 seconds, but we want 3 seconds.
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75-80% of 1-RM Power Clean + Power Jerk
D.
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)
E.
In 14 minutes, establish a 5-RM Bench Press