Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split
x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 18 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.
Every 2:30, for 10 minutes (4 sets):
Push Press x 8 reps @ 90% of your 8-RM Push Press
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets
Wednesday (Session Two)
A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch x 1 rep @ 90%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%
C.
In 16 minutes, establish a 10-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 8 reps
Pull-Ups x 10 reps
Rest 30 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
D.
Two sets of:
DB Bench Press x 10 reps
V-Ups x 30 seconds
Single-Arm DB Row x 10 reps each arm
Rest 60 seconds