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 5 minutes (5 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.
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 2:30, for 10 minutes (4 sets):
Power Clean x 4 reps @ 75-78%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
Set 1 = 5 reps @ 73%
Set 2 = 4 reps @ 78%
Set 3 = 3 reps @ 83%
Sets 4-5 = 2-3 reps @ 86%
Set 6 = MAX repetitions at 83%
*Note: Set 5 – Load up 83% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Four sets of:
Pull-Ups with a 2 second pause at top x 10 reps
GHD Sit-Up Hold x 20 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 8 DB Press Each Arm + 8 DB Goblet Squats + 8 DB 1 Leg Romanian Deadlift
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Push Press
5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 77%
Focus on making each rep snappy!
B.
Six sets of:
Snatch Pull with a 3 second pause at knee x 3 reps @ 100% of 1-RM Snatch
Rest as needed between sets
C.
In 14 minutes build to:
Deadlift – 1 rep @ 90% of 1-RM Deadlift
Immediately followed by…
Five sets of:
Speed Deadlift x 3 reps @ 73%
Rest as needed between sets
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Five sets of:
Push Press
Sets 1-2 = 5 reps @ 75%
Sets 3-5 = 2 reps @ 87%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Overhead Squats
5 Clean
A.
Every minute, on the minute, for 5 minutes (5 sets):
Narrow Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 5 sets)
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean x 1 rep @ 80-85% of 1-RM Clean
C.
In 17 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)
D.
Four sets of:
Good Mornings x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row x 8 reps
Weighted Situps x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
4 Cleans
4 Jerks
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off +Snatch x 1 rep
Sets 1-2 = @ 73%
Sets 3-4 = @ 78%
Sets 5-6 = @ 83%
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 12 minutes (8 sets):
Front Squat x 1 rep @ 75-90%
*Start at 75% and aim to work up slowly across the sets.
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
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 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch x 2 reps @ 80%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Jerk x 2 reps @ 75-80%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps
Sets 1-3 = @ 67%
Sets 4-5 = @ 73%
D.
Five sets of:
Bench Press
Sets 1-2 = 4-5 reps @ 80%
Sets 3-4 = 10 reps @ 65%
Set 5 = MAX reps @ 60%
Rest as needed
E.
Four sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
(Add weight if possible)
Rest as needed