Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch
x 2 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance 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 90 seconds, for 15 minutes (10 sets):
Snatch with a 2 second pause in bottom x 1 rep @ 85%
C.
In 15 minutes, establish a 3-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 5 reps @ 80% of 3-RM weight
D.
Three sets of:
Chinups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
In 17 minutes, build to a 1-RM Power Clean + Power Jerk
C.
In 15 minutes, build to a 4-RM Deadlift
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Deadlift x 4 reps @ 85% of 4-RM weight
D.
Three sets of:
DB Shoulder Front Raises x 15 reps
Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk with a 2 second pause in catch x 1 rep @ 85%
*Only pause for 2 seconds in the catch of your jerk (Not your clean).
C.
Every 2:30, for 12:30 (5 sets)
Front Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-5 = 2 reps @ 90-95%
D.
Three sets of:
Situps x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds