Monday (Session One)
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 2 minutes, for 8 minutes (4 sets):
3- Position Power Snatch x 1 rep
Start light and build to moderate. This is meant to be a warmup exercise.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
Behind The Neck Push Press x 8 reps
Keep ALL sets moderate. This is not meant to get to a maximal weight.
It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom
x 3 reps @ 60-70%
Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.
E.
Every 2:30, for 10 minutes (4 sets):
Chin-ups x 8 reps
V-Ups x 30 seconds
(add weight if possible)
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of 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 Hang Cleans, 5 Front Squats
5 Split Jerks
5 Hang Cleans + Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + 2 Jerks)
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 15 reps @ 50% of 1-RM Deadlift
Focus on perfect form and positioning.
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Snatch High Pull + 5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch High Pull + Hang Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch
B.
In 16 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
2 Power Cleans + 2 Push Press
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex
x 1 rep @ 75-80% of your 1-RM in this complex
*Note: If you do not know your 1-RM in this complex, do all 5 sets at 65-70% of your 1-RM Front Squat.
(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.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Overhead Squats
5 Power Snatch
3 No Contact Snatch
3 No Contact Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Snatch x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps @ 50-60% of 1-RM Snatch
This is an exercise to teach you proper rhythm of the lift. It’ll help you get a better feel for the snatch as without bar body contact, there’s not a big increase in acceleration. So you’ll have to FEEL when to stop extending & when to pull under. It’s meant to be lighter, so don’t go to a point where you’re failing lifts.
C.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat
D.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
E.
One Set of Tabata of V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
Suggested Warm-Up
4 Minutes of Cardio work (Row, bike, run, etc)
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 12 minutes (6 sets):
No hook no feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 2 reps @ 60-70% of 1RM Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 12 reps @ 50-55% of 1-RM Back Squat
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ a moderate weight. Don’t worry about %’s. Just try to get some solid sets in that aren’t maximal.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds