Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep
Build over the course of the 8 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
Wednesday (Session Two)
A.
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.
In 18 minutes, build to a 1-RM Front Squat
Followed by…
Every 2:30, for 5 minutes (2 sets):
Front Squat x 4 reps @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-6 = 1 rep @ 80-85%
D.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 6 reps @ 80% of 1-RM Clean
Rest 60 seconds
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-3 @ 75% of 1-RM Power Snatch
*Sets 4-6 @ 80% of 1-RM Power Snatch
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90-93%
*Sets 5-7 = 2 reps @ 88%