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
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-8 = @ 80-83% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps @ 85-88%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 8 reps @ 65%
*Set 2 = 6 reps @ 75%
*Set 3 = 4 reps @ 85%
*Set 4 = 2 reps @ 90-95%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
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: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
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 1-2 = @ 80-85% of 1-RM Power Snatch
*Sets 3-4 = @ 85-90% of 1-RM Power Snatch
*Sets 5-6 = @ 90-95% of 1-RM Power Snatch
B.
Six sets of:
Clean Pull with a 6 second lowering phase
x 2 reps @ 115% of your 1-RM Clean
Rest as needed between sets
C.
In 14 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Three sets of:
Speed Deadlift x 5 reps @ 60%
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.
In 17 minutes, establish a 1-RM Push Press
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
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 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 + Hang Clean + 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
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.
(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 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:
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 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
B.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 70-85%
*Start at 70% and aim to work up slowly across the sets.
D.
One set of:
Bar Hang x Max Time
*Hang from a pull-up 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 2 reps @ 80-85%
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 @ 75-80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 85-90% 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
*Sets 1-2 = 1 rep @ 93-97%
*Sets 3-4 = 3 reps @ 88-93%
*Set 5 = MAX reps @ 75%
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