Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 95% 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:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 12 minutes, establish a 1-RM Power Snatch
D.
In 15 minutes, establish a 3-RM Front Squat
E.
Three sets of:
Pullups x 10 reps
Rest 60 seconds
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-8 = 1 rep @ 85%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
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!