Monday (Session One)
Suggested Warm-Up
3 Rounds: 10 Air Squats, 20 second Plank, 10 Situps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
4Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Tall Snatch x 3 reps
Build over the course of the 6 sets.
B.
Every 2:30, for 12:30 (5 sets):
Hang Snatch x 2 reps @ 90-95% of your 3-RM Hang Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Four sets of:
Pull-Ups x 10 reps
GHD Sit-Up Hold x 15-30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Push Press
4 Power Snatch, 4 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Set 3 = @ 80% of 1-RM Power Snatch
*Sets 4-5 = @ 85% of 1-RM Power Snatch
B.
Six sets of:
Clean High Pull x 2 reps @ 95% of your 1-RM Clean
Rest as needed between sets
C.
In 12 minutes build to:
Deadlift – 3 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Five sets of:
Speed Deadlift x 2 reps @ 75%
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 = 6 reps @ 70-75%
*Sets 3-5 = 3 reps @ 80-85%
Rest as needed
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:
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 minute, on the minute, for 5 minutes (5 sets):
Narrow 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 5 sets)
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 92-95% 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:
Romanian Deadlift x 10 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:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Muscle Snatch, 3 Power Snatch
3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
B.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat
*Sets 1-2 = 4 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%
(The focus here is on moving as sharp and as explosively as possible)
D.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
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
2 Rounds:
10 Cal Bike or Row
10 V-Ups
10 Second Plank
10 Muscle Clean & Press
5 Muscle Snatch
5 Power Clean
5 Hang Power Clean & Jerk
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 10 reps
*Sets 1-3 = @ 50-60%
*Sets 4-5 = @ 60-65%
D.
Five sets of:
Bench Press
*Sets 1-2 = 7 reps @ 75%
*Sets 3-4 = 14 reps @ 65%
*Set 5 = MAX reps @ 55%
Rest as needed
E.
Four sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest as needed