Monday (Session One)
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 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep
Do not go heavier than 60% of your 1-RM Power Clean. This is just a warm-up.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Behind The Neck Split Jerk x 1 rep
*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Set 3 = @ 85% of 1-RM Split Jerk
*Sets 4-5 = @ 85-90% of 1-RM Split Jerk
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air 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 minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps
This is meant to be used as a warmup (Keep it light).
B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
C.
In 14 minutes, establish a 5-RM Overhead Squat
*Aim to go higher than you did 2 weeks ago!
D.
Every 90 seconds, for 6 minutes (4 sets):
Clean High Pull x 3 reps @ 90% of your 1-RM Clean
E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 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 minute, on the minute, for 3 minutes (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 minute, on the minute, for 3 minutes (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk
*Set 1 = 2 reps @ 80%
*Sets 2-3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 92-95% 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.
In 12 minutes, establish a 7-RM Close Grip Bench Press
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″ closer altogether