Monday (Session One)
Suggested Warm-Up:
3 Rounds: 15 Meter Bear Crawl + 10 Jumping Air Squats
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 Mid Hang Cleans, 3 Press In Split
*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):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean x 2 reps
*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 90 seconds, for 7:30 (5 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep
*Set 1 = @ 70% of 1-RM Split Jerk
*Sets 2-3 = @ 75% of 1-RM Split Jerk
*Sets 4-5 = @ 80% of 1-RM Split Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
*Set 6 = MAX repetitions at 80%
*Note: Set 6 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Cal Bike + 10 Pushups + 10 Cal Row
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Mid Hang Snatch, 4 Overhead Squat
*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):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
(Halting Snatch Deadlift
+ Mid Hang Snatch) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
C.
In 15 minutes, establish a 3-RM Overhead Squat
D.
Every 90 seconds, for 6 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Clean
E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Cal Row + 10 Cal Bike
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Cleans, 5 Split Jerks
*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 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75-80%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Front Squat + Jerk)
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 5 = 2 reps @ 80% of 1-RM Clean & Jerk
D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex x 1 rep @ 90-92.5% 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.
Every 2:30, for 10 minutes (4 sets):
Close Grip Bench Press x 4 reps @ 90-95% of 4-RM Close Grip Bench Press weight
*If you don’t know your 4-RM Close Grip Bench Press, establish that today instead of doing these sets.
*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.