Monday (Session One)
Suggested Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch
4 Hang Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving x 4 reps
B.
In 17 minutes, establish a 3-RM Hang Snatch
*Try to increase this from week 1 (March 21st). The goal today is to find a heavy set of 3. Doesn’t have to be absolutely maximal.
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 3 reps
*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-6 = @ 80-85% of 1-RM Power Clean
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 4 reps @ 50-60% of 1-RM Back Squat
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
(add weight if possible)
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 10 KB Swing + 10 KB Snatch + 10 KB Goblet Squats
With Empty Bar:
10 Deadlift
10 Front Squats
10 Good Mornings
5 Muscle Snatch, 5 Deadlift
5 Power Snatch
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps
*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Set 3 = @ 85% of 1-RM Power Snatch
*Sets 4-5 = @ 87-90% of 1-RM Power Snatch
B.
Five sets of:
Snatch Panda Pull x 4 reps @ 90% of your 1-RM Snatch
Rest as needed between sets
C.
In 13 minutes build to:
Deadlift – 2 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Five sets of:
Speed Deadlift x 4 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.
Five sets of:
Push Press
*Sets 1-2 = 5 reps @ 75-80%
*Sets 3-5 = 2 reps @ 85-90%
Rest as needed
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:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Muscle Cleans
5 Power Snatch
5 Power Clean
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
B.
In 17 minutes, establish a 1-RM in this complex:
Power Clean + Clean + 2 Jerks
C.
In 17 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)
D.
Four sets of:
Good Mornings x 10 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 8 reps
Weighted Sit-Ups x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + 2 Jerks) x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 2 reps @ 70-85%
*Start at 70% and aim to work up slowly across the sets.
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Hip Extension x 15 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up
2 Rounds:
10Cal Row or Bike
10 Cossack Squats
10 Turkish Get Ups
5 Deadlift, 5 Good Mornings
5 Back Squat, 5 Overhead Squat
5 Muscle Snatch, 5 Power Snatch
A.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Snatch x 2 reps @ 75-80%
B.
Every 90 seconds, for 9 minutes (6 sets):
(Slow Pull Power Clean + Power Jerk)
*Set 1 = 1 rep @ 70% of 1-RM Power Clean
*Set 2 = 1 rep @ 75% of 1-RM Power Clean
*Set 3 = 1 rep @ 80% of 1-RM Power Clean
*Set 4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 6 reps
*Sets 1-3 = @ 70%
*Sets 4-5 = @ 75%
D.
Five sets of:
Bench Press
*Sets 1-2 = 4 reps @ 80-85%
*Sets 3-4 = 8 reps @ 60-65%
*Set 5 = MAX reps @ 60%
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