Monday (Session One)
Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Cleans
5 Power Clean
5 Split Jerks
A.
Every minute, on the minute, for 4 minutes (4 sets):
Jerk in Split x 3 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 10 minutes (5 sets):
Slow Pull Clean + Jerk
Sets 1-2 = 2 reps @ 70%
Sets 3-4 = 2 reps @ 75%
Set 5 = 1 rep @ 80%
At the 11 minute mark:
Three sets of:
Clean x 2 reps @ 80-85%
Rest as needed between sets
C.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 2 reps @ 70-85% 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:
Pull-Ups x 10 reps
Tuck-Ups x 40 seconds
Rest as needed between sets
Wednesday (Session Two)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
In 14 minutes, build to a heavy in this complex:
Power Snatch + 2 Hang Power Snatch
B.
Six sets of:
Deadlift
Set 1 = 6 reps @ 70%
Set 2 = 5 reps @ 75%
Set 3 = 4 reps @ 80%
Sets 4-6 = 3 reps @ 80-87%
Rest as needed between sets
C.
Four sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Build in weight each set.
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Power Rows x 8-10 reps
Rest as needed
Friday (Session Three)
Warm-Up
2 Rounds for quality:
3 Single Arm DB Devils Press each arm
3 Hang DB Clean & Jerk each arm
3 DB Goblet Squats
3 Muscle Snatch
3 Power Snatch
3 No Feet Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 3 reps @ below 65% of 1-RM Snatch
Box Jump x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Snatch x 2 reps @ 60-70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Six sets of:
Back Squat @ 6001 tempo
Sets 1-3 = 4 reps @ 55-62%
Sets 4-6 = 3 reps @ 62-70%
Rest as needed between sets
*6001 tempo = 6 seconds down, no pause at bottom, explode up, rest 1 second at top
D.
Four sets of:
Bench Press x 10-12 reps
Start at 60% and slowly build
Rest as needed between sets