Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 60 seconds
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
*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 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 8 minutes (4 sets):
(Clean Lift Off + Clean Pull + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80-85% of 1-RM Clean & Jerk
At the 9 minute mark, begin:
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90-93%
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch.
D.
In 17 minutes, establish a 1-RM Back Squat
E.
One set of:
Chinups x max reps in 2 minutes
V-Ups x max reps in 2 minutes
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
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 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Snatch + Overhead Squat + Hang Snatch) x 1 rep @ 65-70% of 1-RM Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 75% of 3-RM weight
C.
In 17 minutes, establish a 1-RM Deadlift
D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working 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
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 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 15 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 80%
*Set 5-6 = 1 rep @ 84%
*Sets 7-8 = 1 rep @ 88%
*Sets 9-10 = 1 rep @ 92-95%
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 92-95% 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)
E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 3 reps @ 100% of your 5-RM Bench Press weight
*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.