Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*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 4 minutes (4 sets):
Tall Clean
x 2 reps
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Deadlift + Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee
+ Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
(Snatch Deadlift + Snatch Deadlift + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Set 5 = @ 80% of 1-RM Snatch
*Set 6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 8 reps @ 65%
*Set 2 = 6 reps @ 75%
*Set 3 = 4 reps @ 85%
*Set 4 = 2 reps @ 90-95%
*Set 5 = MAX repetitions at 85%
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 12 reps on set 5, perform 6 reps on set 6
*Note: Set 5 – Load up 85% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Ab Rollouts x 12 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
Four Rounds: 10 Cal Row + 10 Goblet Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 No Feet Power Snatch
5 Low 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):
No Feet Power Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 3 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean
C.
In 18 minutes, establish a 3-RM Overhead Squat
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 2 reps @ 85-90%
E.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 2 reps @ 85-90%
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 20 Air Squats + 20 Cal Bike
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 Low Hang Cleans
*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)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch
x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Low 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.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 1 rep @ 92.5-95% 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.
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)
2 Rounds: 10 Box Jumps + 10 Pushups
2 Rounds: 10 Lunges + 30 Second Plank Hold
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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 83-87%
C.
Every 2 minutes, for 20 minutes (10 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 5 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:
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 16 minutes (8 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Power Snatch
B.
Every 75 seconds, for 12:30 (10 sets):
Slow Pull Power Clean & Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Snatch
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 78-82%
E.
Three sets of:
Romanian Deadlift x 8 reps
Chin-Ups x 10 reps
Rest as needed