Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:15, for 15:45 (7 sets):
Clean & Jerk x 1 rep @ 90-92.5%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-3 = @ 85-88%
*Sets 4-6 = @ 88%-92%
D.
In 15 minutes, establish a 1-RM Push Press
Wednesday (Session Two)
A.
In 16 minutes, establish a 1-RM Power Snatch
B.
In 16 minutes, establish a 1-RM Power Clean + Power Jerk
C.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg
D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 6 reps
Rest 30 seconds
As heavy as possible for RDL & add weight if possible for chinups.
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 87-93%
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90-93%
*Sets 5-7 = 2 reps @ 88%
D.
One set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)