Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving
x 5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
In 15 minutes, establish a 3-RM Hang Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)
D.
In 15 minutes, establish a 10-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk 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
C.
Every 90 seconds, for 9 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
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Set 1 = @ 65%
*Sets 2-4 = @ 70%
*Set 5 = @ 75%
E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 4 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.
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):
Snatch x 2 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-5 = @ 85%
*Sets 6-8 = @ 90%
E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!