Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the four sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + 2 Overhead Squats
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 11 minute mark…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
C.
In 17 minutes, establish a 10 Rep Max Back Squat
Then, at the 20 minute mark begin…
Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of 10-RM
D.
Three sets of:
Prone Bench Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch
This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.
B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Every 90 seconds, for 7:30 (5 sets):
Speed Deadlift x 2 reps @ 75%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Three sets of:
Hip Extension on GHD Machine
x 10 reps
L-Sit x 20 seconds
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% 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 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds