Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Front Squats
5 Muscle Snatch, 5 Hip Snatch
5 Snatch w/ 3 second pause at knee
*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 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps @ 84-88%
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.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
Superman Hold x 30 seconds
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 15Cal Bike/Row + 15 V-Ups + 15 Air Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Drop Snatch
5 Power Snatch, 5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep
Sets 1-3 = @ 83-88% of 1-RM Power Snatch
Sets 4-6 = @ 88-94% of 1-RM Power Snatch
B.
Five sets of:
Snatch Panda Pull x 3 reps @ 95% of your 1-RM Snatch
Rest as needed between sets
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Five sets of:
Push Press x 2-3 reps @ 85-92%
Rest as needed between sets
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 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 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean x 1 rep @ 55% 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 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.
D.
Four sets of:
Romanian Deadlift x 8 reps
Rest as needed between sets
E.
Three sets of:
Prone Bench Row x 8 reps
Single Arm DB Row x 8 reps Each Arm
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
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 Snatch Lift Off
3 Snatch
A.
Every 90 seconds, for 10:30 (7 sets):
Snatch Lift Off + Snatch x 1 rep
Sets 1-2 = @ 73%
Sets 3-4 = @ 78%
Sets 5-7 = @ 83%
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 3 reps
Sets 1-3 = @ 75%
Sets 4-6 = @ 80%
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.
One set of:
Bar Hang x Max Time
*Hang from a pullup bar for as long as possible.
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
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 1 rep @ 85-90%
B.
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
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 7 reps @ 65-75%
*Start at 65% and aim to work up slowly across the sets.
D.
Five sets of:
Bench Press x 6 reps @ 85-90% of 6-RM Bench Press
E.
Four sets of:
Pull-Ups with a 2 second pause at top x 45 seconds
Stationary Dips with a 2 second pause at bottom x 45 seconds
(Add weight if possible)
Rest as needed