Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
3 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Hip Snatch
5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch below 60% of 1-RM Snatch
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee
Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
Sets 3-4 = 1 rep @ 80% of 1-RM Snatch
Sets 4-8 = 1 rep @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 9 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 @ 78% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 1 rep @ 82% of 1-RM Power Clean & Power Jerk
Sets 5-6 = 1 rep @ 86% of 1-RM Power Clean & Power Jerk
D.
Six sets of:
Back Squat
Sets 1-2 = 3 reps @ 82-86%
Sets 3-4 = 2 reps @ 86-90%
Sets 5-6 = 1 rep @ 90-94%
Rest as needed between sets
E.
Three sets of:
Incline DB Bench Press x 8 reps
Good Mornings x 8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squat
5 Overhead Squat
*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 @ 50% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Jerk + Clean + Front Squat) 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
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
Sets 1-2 = @ 77% of 1-RM Power Snatch
Sets 3-4 = @ 82% of 1-RM Power Snatch
Sets 5-6 = @ 87% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep @ 90-96% 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.
E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
3 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 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
Sets 1-2 = @ 73%
Sets 3-4 = @ 78%
Sets 5-6 = @ 83%
B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk
Sets 1-2 = 2 reps @ 75%
Sets 3-5 = 2 reps @ 80%
Sets 6-7 = 1 rep @ 85%
C.
Five sets of:
Back Squat x 5 reps starting at 65%
Rest as needed between sets
*Start at 65% and work up slowly across the sets to 3 challenging, but not maximal, sets of 5.
D.
Four sets of:
Bench Press x 5 reps @ 95-100% of your 8-RM Bench Press Weight
Rest as needed between sets