Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Cal Row + 5 Pull-Ups + 3 Inchworm Pushups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean High Pull + Clean
+ Front Squat + Jerk) x 1 rep
*Set 1 = @ 60% of 1-RM Clean
*Set 2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
C.
Every 2:15, for 13:30 (6 sets):
(Snatch Panda Pull + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Set 4 = 2-3 reps @ 90%
*Set 5 = MAX repetitions at 80%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 16 reps on set 5, perform 8 reps on set 6
*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 8 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 6 Box Jumps + 9 Pushups + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Feet Power Snatch
4 Low Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Snatch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 3 reps @ 70% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Clean
C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 3 reps @ 100% of your 5-RM Overhead Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 4 reps @ 80-83%
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 84-87%
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
5 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Hang Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-7 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean
x 1 rep
*Sets 1-3 = @ 80% of 1-RM Clean
*Sets 4-6 = @ 85% of 1-RM Clean
D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep @ 90-92.5% 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)
E.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
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 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 15 Cal Row + 15 Pushups
2 Rounds: 15 Box Jumps + 5 Pull-Ups
1 Round: Hold plank x 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 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
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Walk to Split Position x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 78-83%
C.
Every 90 seconds, for 18 minutes (12 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 8 reps
Good Mornings x 8 reps
Russian Twists x 45 seconds
Rest as needed
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 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-7 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Power Jerk
*Set 1 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Set 2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Set 4 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
*Set 5 = 1 rep @ 94% of 1-RM Power Clean & Power Jerk
*Set 6 = 1 rep @ 98% of 1-RM Power Clean & Power Jerk
*Sets 7-8 = 1 rep @ 101%+ of 1-RM Power Clean & Power Jerk
The goal of today is to find a 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee
x 2 reps @ 105% of 1-RM Clean
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps @ 73-78%
*This is not meant to be maximal. Focus on speed!
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups x 8 reps
Rest as needed