Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 50% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Mid Hang Power Clean x 2 reps
Sets 1-3 = @ 73%
Sets 4-6 = @ 78%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 = 5 reps @ 75%
Set 2 = 7 reps @ 67%
Set 3 = 5 reps @ 78%
Set 4 = 7 reps @ 70%
Set 5 = 5 reps @ 80%
E.
Three sets of:
DB Seesaw Bench Press x 12 reps total
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Deadlifts
5 Power Cleans
5 Cleans
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean x 1 rep @ 80-85% of 1-RM Clean
C.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Snatch x 2 reps @ 75% of 1-RM Power Snatch
D.
In 15 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 with a 4 second lowering phase x 45 seconds
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
4 Cleans
4 Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep
Sets 1-3 = @ 72% of 1-RM Snatch
Sets 4-7 = @ 77% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
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 Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 73-83%
*Start at 73% and aim to work up slowly across the sets.
D.
Three sets of:
Bench Press x 12 reps @ 85-90% your 12-RM weight