Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 10 Cal Bike + 10 Push-Ups
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*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):
Tall Clean x 2 reps
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Clean with a 2 second pause at knee + Jerk) x 1 rep
*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 2:15, for 13:30 (6 sets):
(Snatch Lift Off + Snatch High Pull + Snatch with a 3 second pause at knee) x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Sets 2-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%
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 12 reps on set 5, perform 6 reps on set 6
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Ab Rollouts x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Cossack Squats + 10 Cal Row
2 Rounds: 10 Lunges + 5 Inchworm Push-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Snatch, 5 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):
Power Snatch with a 2 second pause at knee x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 4 reps @ 85-90% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 7 reps @ 65-70%
E.
Every 2:30, for 12:30 (5 sets):
Bench Press x 6 reps @ 70-75%
Wednesday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 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 Squat Snatch
4 Squat Snatch
*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):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-6 = @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean
*Set 1 = 2 reps @ 70% of 1-RM Clean
*Set 2 = 2 reps @ 75% of 1-RM Clean
*Sets 3-6 = 1 rep @ 80% of 1-RM Clean
D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% 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:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Cal Bike + 10 Push-Ups + 10 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 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 75 seconds, for 18:45 (15 sets):
Snatch x 1 rep @ 80%
C.
Every 2 minutes, for 18 minutes (9 sets):
Clean & Jerk x 2 reps @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Good Mornings x 10 reps
Ab Mat Sit-Ups x 1 minute
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 10 minutes (5 sets):
Muscle Snatch x 2 reps @ 90-95% of 3-RM Muscle Snatch
*Note: If you don’t know your 3-RM Muscle Snatch- establish that today instead of doing this % work.
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Set 1 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Sets 2-3 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 4-5 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 6 second lowering phase x 2 reps @ 95% of your 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 5 reps @ 65-70%
*Sets 3-4 = 4 reps @ 70-75%
*Sets 5 = 3 reps @ 75-80%
E.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 8 reps
Rest as needed