Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Drop Snatch
5 Snatch
a.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
Sets 4-8 = 1 rep @ 80% 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 @ 72% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 1 rep @ 77% of 1-RM Power Clean & Power Jerk
Sets 5-6 = 1 rep @ 82% of 1-RM Power Clean & Power Jerk
D.
Six sets of:
Back Squat
Sets 1-2 = 4 reps @ 78-82%
Sets 3-4 = 3 reps @ 82-86%
Sets 5-6 = 2 reps @ 86-90%
Rest as needed between sets
E.
Three sets of:
DB Bench Press x 12 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200m run
6 Stepups to Parallel Box each leg
6 Pullups
6 Power Clean
6 Split Jerks
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Jerk + Clean) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Snatch x 1 rep @ 80% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep @ 88-93% 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:
Face Pulls x 20 reps with a band
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch
3 Power Snatch
3 Snatch
A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 80%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
Sets 1-3 = @ 70%
Sets 4-6 = @ 75%
C.
Five sets of:
Back Squat x 6 reps starting at 60%
Rest as needed between sets
*Start at 60% and work up slowly across the sets to 3 challenging, but not maximal, sets of 6.
D.
In 14 minutes, establish a 8-RM Bench Press