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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.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 92-95% of your 3-RM Hang Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean
+ Power Jerk
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean
(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps @ 90% of your 10-RM weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
DB Bench Press x 10 reps
Glute Ham Raise x 6 reps
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):
Hang Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 4 second lowering phase x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
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 with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
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
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
(The focus here is on moving as sharp and as explosively as possible)
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.