Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
3 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Hip Snatch
5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch
) x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-8 = @ 80-83% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk w/ 2 second pause in catch
*Sets 1-2 = 2 reps @ 75-80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 12:30 (5 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%
*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:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean x 1 rep @ 40-60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + Hang Clean + Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80-85% of 1-RM Power Snatch
*Sets 3-4 = @ 85-90% of 1-RM Power Snatch
*Sets 5-6 = @ 90-95% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep @ 90-96% 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.
Three sets of:
Bent Over Row x 10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off
+ Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 70-85%
*Start at 70% and aim to work up slowly across the sets.
D.
Three sets of:
Bench Press x 10 reps with a 3 second upward phase
Rest as needed
Try to pick a challenging, but not quite maximal weight for Bench Press
One set of:
Bearhug Sandbag Carry x 400 meters
Two days in and loving this program already.