Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 90 seconds, for 6 minutes (4 sets)
Snatch Balance + Overhead Squat
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 6 minutes (4 sets):
Snatch with a 2 second pause just below knee
*Set 1 = 1 rep @ 80% of 1-RM Snatch
*Set 2 = 1 rep @ 84% of 1-RM Snatch
*Set 3 = 1 rep @ 87% of 1-RM Snatch
*Set 4 = 1 rep @ 90% of 1-RM Snatch
At the 8 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80%
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 @ 95% of 4RM weight
*Sets 3-4 @ 90% of 4RM weight
D.
Four sets of:
Pull-Ups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause in catch position + Power Jerk with a 2 second pause in catch position
*Sets 1-3 = 2 reps @ 75% of 1-RM Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean
B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Sets 4-7 = 1 rep @ 85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 70-75%
D.
One Set of Tabata:
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
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Clean & Jerk
*Set 1 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 90% of 1-RM Clean & Jerk
At the 13 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 92.5% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90%
D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds
(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)