Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps
Start at 55% of your 1-RM Deadlift & work up in weight as you go.
D.
Three sets of:
Pull-Ups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 84%
*Set 4 = @ 87%
*Sets 5-6 = @ 90%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean Pull + Clean + 2 Jerks x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
In 16 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:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!