Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
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 3 minutes (3 sets):
Hang Muscle Clean x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off + Snatch Pull + Snatch with a 3 second pause at knee) x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*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!
E.
Three sets of:
Chin-Ups with a 2 second pause at top x 10 reps
Ab Rollouts x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Cossack Squats + 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 Slow Pull 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):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 3 reps
*Sets 1-3 = @ 65% of 1-RM Power Clean
*Sets 4-6 = @ 70% of 1-RM Power Clean
C.
In 20 minutes, establish a 5-RM Overhead Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 8 reps @ 60-65%
E.
Every 2:30, for 12:30 (5 sets):
Bench Press x 7 reps @ 65-70%
Wednesday (Session Three)
Suggested Warm-Up:
3 Minute 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 Hip Snatch
5 Hang Power Clean, 5 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 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch x 2 reps
*Sets 1-2 = @ 55% of 1-RM Snatch
*Sets 3-4 = @ 60% of 1-RM Snatch
*Sets 5-6 = @ 65% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean x 2 reps
*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
D.
In 20 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.
Two sets of:
Bent Over Row x 10 reps
Banded March x 3 minutes
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
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 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 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 2 reps @ 75%
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk x 3 reps @ 70%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10 reps
Hip Extension x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
3 Minutes Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a 3-RM Muscle Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch
*Sets 1-2 = 3 reps @ 85% of 3-RM Muscle Snatch
*Sets 3-4 = 2 reps @ 90% of 3-RM Muscle Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Set 7 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with 6 second lowering phase x 2 reps @ 95% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 5 reps @ 65%
*Sets 3-4 = 4 reps @ 70%
*Sets 5 = 3 reps @ 70-75%
E.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 6 reps
Rest as needed