Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 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 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 85%
D.
In 17 minutes, establish a 1-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps 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):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice keeping your elbows high as long as possible.
B.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 5 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Chinups x 8 reps
V-Ups x 30 seconds
Rest 45 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle Snatch 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):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Sets 4-5 = @ 90%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds