Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Drop Snatch
5 Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving x 5 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
Sets 4-8 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Power Clean x 3 reps @ 78-83%
D.
Six sets of:
Back Squat
Sets 1-2 = 4 reps @ 78-82%
Sets 3-4 = 3 reps @ 82-86%
Sets 5-6 = 2 reps @ 86-90%
Rest as needed between sets
E.
Four sets of:
Chin-Ups with a 1 second pause at top x 10 reps
Face Pulls x 15 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 6 Lunges, 6 Pull-Ups + 6 1 Arm DB or KB Squats each arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Push Press
*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 @ 82%
Focus on making each rep crisp and fast!
B.
Six sets of:
Clean Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Clean
Rest as needed between sets
C.
In 14 minutes build to:
Deadlift x 2 reps @ 92% of 1-RM Deadlift
Immediately followed by…
Three sets of:
Speed Deadlift x 5 reps @ 62%
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 = 3 reps @ 85%
Sets 3-5 = 1 rep @ 90-95%
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds for quality:
200m run
6 Stepups to Parallel Box each leg
6 Pullups
6 Clean
6 Jerks
A.
Four sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean + Jerk + Clean) x 1 rep
Sets 1-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-5 = @ 75% of 1-RM Clean & Jerk
Sets 6-8 = @ 80% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep @ 88-93% 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)
D.
Four sets of:
Stiff Legged Deadlifts x 8 reps
Rest as needed between sets
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch
3 Power Snatch
3 Snatch
A.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 80%
B.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 3 reps
Sets 1-3 = @ 70%
Sets 4-6 = @ 75%
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat with a 2 second pause at bottom x 4 reps @ 63-73%
*Start at 63% and aim to work up slowly across the sets.
D.
Three sets of:
Farmers Walks x 200 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
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 @ 80-85%
B.
Every 2 minutes, for 12 minutes minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 72% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 2 reps @ 77% of 1-RM Power Clean & Power Jerk
Sets 5-6 = 1 rep @ 82% of 1-RM Power Clean & Power Jerk
C.
Five sets of:
Back Squat x 6 reps starting at 60%
Rest as needed between sets
*Start at 60% and work up slowly across the sets to 3 challenging, but not maximal, sets of 6.
D.
In 15 minutes, establish a 6-RM Bench Press
E.
Three sets of:
Pull-Ups with a 3 second lowering phase x 6 reps
Rest 60 seconds
Stationary Dips with a 3 second lowering phase x 6 reps
(Add weight if possible)
Rest as needed