Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch Lift Off + 4 Snatch
*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 Snatch
x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 2:30, for 15 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Clean
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 87-90% of 1-RM Power Clean
D.
In 20 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)
E.
Three sets of:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 5 Burpees + 5 Pullups + 15 Air Squats
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift
5 Power Snatch
5 Slow Pull Power Snatch
5 Power Jerk
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep @ 80-85%
Focus on making the lockout as smooth as possible & catching with your hips back.
C.
Every 2:30, for 12:30 (5 sets):
Deadlift x 6 reps @ 70-75% of 1-RM Deadlift
D.
Four sets of:
Strict Press x 10 reps
Rest as needed
Aim for three heavy working sets. The goal is not to get to a 10-RM, but, to get some quality working sets in.
E.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Clean Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
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 2 minutes, for 8 minutes (4 sets):
Clean 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 4 sets)
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Sets 3-4 = 2 reps @ 90%
*Set 5 = 4 reps @ 85%
*Set 6 = MAX repetitions at 90%
*Note: Set 6 – Load up 90% and perform as many reps as possible!
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps Each Arm w/ 2 second pause at the top of each rep
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*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
Rest Day
Friday (Session Four)
Suggested Warm-Up
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to this:
Front Squat x 1 rep @ 90%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 2 minutes, for 14 minutes (7 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 2 reps @ 90%
E.
One set of:
Bicep Curls x 100 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
Saturday (Session Five)
Suggested Warm-Up
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 2 reps @ 85%
*Set 3 = 5 reps @ 75%
*Set 4 = 2 reps @ 85%
*Set 5 = 5 reps @ 80%
*Set 6 = 2 reps @ 90%
C.
In 16 minutes, build to a 7-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 7 reps @ 92.5% of your 7-RM
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Chinups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
Add weight to both if you’re able to.