Monday (Session One)
Warm-Up:
Two rounds for quality:
50-ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Clean High Pull x 3 reps @ 85% of 1-RM Clean
D.
In 17 minutes, establish a 4-RM Front Squat
Followed by…
One set of:
Front Squat x 10 reps @ 70-80% of your 4-RM weight
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds
Tuesday (Session Two)
Warm-Up:
Two rounds for quality:
6 Burpees
6 Jumping Air Squats
6 Jumping Lunges
6 Muscle Snatch
6 Snatch Pull
6 Snatch
A.
Every 2 minutes, for 14 minutes (7 sets):
No Hook No Feet Snatch x 2 reps
Build up across the 7 sets to a heavy, but not maximal set of 2.
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 6 sec lowering x 3 reps @ 100% of 1-RM Snatch
C.
Four sets of:
Deadlift x 7 reps
*Sets 1-2 = @ 93-97% of your 10-RM Deadlift Weight
*Sets 3-4 = @ 88-93% of your 10-RM Deadlift Weight
Rest as needed between sets
*Note: If you do not know your 10-RM Deadlift, establish a 10-RM today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Row with a 2 second pause at top x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Warm-Up:
One round for quality:
30 seconds Air Squats
30 seconds Pushups
30 seconds Reverse Lunges
5 Drop Snatch
5 Snatch Balance
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch
5 Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 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.
Six sets of:
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-6 = 6 reps @ 75-78%
Rest as needed between sets
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
D.
In 15 minutes, build to a 7-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 7 reps @ 90% of 7-RM weight
E.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Rest 30 seconds
Single-Arm DB Row x 30 reps each arm
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press in Receiving Position
x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
Followed by…
Every 90 seconds, for 3 minutes (2 sets):
3-Position Power Snatch x 1 rep
B.
Every 2:30, for 15 minutes (6 sets):
Snatch x 3 reps @ 70-75%
C.
Every 2 minutes, for 16 minutes (8 sets):
(Low Hang Clean + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
*Sets 7-8 = @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Warm-Up:
Two rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Muscle Snatch
5 Power Snatch
5 Power Jerk
A.
Every minute, on the minute, for 11 minutes (11 sets):
Power Snatch x 1 rep @ 80%
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 3 reps @ 70-75% of 1-RM Power Jerk
C.
In 22 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.
Three sets of:
Pull-Ups x 8 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 8 reps
Rest 90 seconds
(Goal weight should be 75-80% of 1-RM Clean)