Monday (Session One)
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):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 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
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Three sets of:
Pullups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds
Wednesday (Session Two)
A.
In 15 minutes, build to a 2-RM No Hook No Feet Snatch
Feet should start in your landing position and the feet should not move. Do not use a hookgrip.
B.
In 15 minutes, establish a 3-RM Overhead Squat
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps
Start at 95% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 90 seconds, for 6 minutes (4 sets):
Romanian Deadlift x 6 reps
(Goal weight should be around 80% of 1-RM Clean)
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83%
Focus on consistency today. Make every rep as sharp as possible.
D.
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)
E.
In 15 minutes, establish a 5-RM Bench Press