Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch + Overhead Squat x 1 rep
*Sets 1-2 = @ 78% of 1-RM Power Snatch
*Sets 3-4 = @ 83% of 1-RM Power Snatch
*Sets 5-6 = @ 88% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Three sets of:
Chinups x 8 reps
V-Ups x 45 seconds
Rest 30 seconds
Wednesday (Session Two)
A.
In 16 minutes, establish a 2-RM in this exercise:
Snatch without moving feet
B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps
Start at 55% of your 1-RM Deadlift and work up across the 4 sets.
D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest 30 seconds
Friday (Session Three)
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 3 minutes (3 sets):
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-8 = @ 85%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean
+ Power Jerk x 1 rep
*Set 1 = @ 80% of 1-RM Power Clean
*Sets 2-3 = @ 84% of 1-RM Power Clean
*Sets 4-5 = @ 87-90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4= 4 reps @ 80%
*Set 5 = MAX repetitions at 82.5%
*Note: Set 5 – Load up 82.5% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.