Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Halting Snatch Deadlifts
5 Snatch Balances
5 Squat Snatch
5 Power Clean + 5 Power Jerk
*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 Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch x 1 rep @ 80-85% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80% of 1-RM Snatch
C.
In 20 minutes, establish a 1-RM Power Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-2 = @ 93% of 1-RM Enderton Front Squat Complex
*Sets 3-5 = @ 85-90% 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:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Power Jerk
5 Power Snatch, 5 Overhead Squat
5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
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
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep @ 85-90%
Focus on making the lockout as smooth as possible & catching with your hips back.
C.
Every 3:30, for 14 minutes (4 sets):
Snatch Deadlift x 10 reps
Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
In 17 minutes, build to a 8-RM Strict Press
E.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
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 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
*Set 7 = @ 80% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 4 reps @ 80-85%
We want this to be challenging by the last 2 sets, but, not maximal.
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps w/ 2 second pause at the top of each rep
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to this:
Front Squat x 5 reps @ 70%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Clean & Jerk for the day)
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 1 reo @ 90-95%
E.
One Set 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
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 Press In Split
5 Muscle Snatch, 5 Overhead Squat
5 No Feet Snatch
5 No Contact Snatch
5 No Feet No Contact Snatch
*Every new line means take a short break before moving to the next movements
*Note: We are doing our deload different this cycle. Instead of taking 1 week altogether for a deload, we are starting this today after a heavy week this week.
A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet No Contact Snatch x 2 reps @ 50-65% of 1-RM Snatch
The goal here is to work on timing and rhythm of the lift. A lighter snatch exercise. Feet should start in your landing position.
B.
Every minute, on the minute, for 14 minutes (14 sets):
Back Squat x 1 rep @ 70-75%
C.
Four sets of:
Bench Press x 10 reps (moderate weight)
Rest 60 seconds
Dips x max reps in 30 seconds
Rest 90 seconds
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Pushups x max reps in 45 seconds
(Add weight if possible)
Rest 60 seconds