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 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep
*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 1 rep @ 75% of 1-RM Snatch
*Set 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps
*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%
E.
Three sets of:
Bent Over Row x 10 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch
(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean
(Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)
C.
In 15 minutes, establish a 5-RM Overhead Squat
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 5 reps
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 72.5%
*Set 3 = 3 reps @ 82.5%
*Set 4 = 5 reps @ 77.5%
*Set 5 = 3 reps @ 85%
E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ your 8-RM weight
*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.