Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press)
x 5 reps
Build over the course of the 3 sets.
Followed by…
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 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 80-85%
E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch
*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85-90% of 1-RM Power Snatch
(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk
*Set 1 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Set 2 = 1 rep @ 75% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean & Jerk
C.
In 15 minutes, establish a 5-RM Deadlift
D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch
x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 10:30 (7 sets):
Snatch x 1 rep @ 83-86%
Focus on consistency today. Make every rep as sharp as possible.
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83%
Focus on consistency today. Make every rep as sharp as possible.
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 = 1 rep @ 90%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 90-95%
*Set 4 = 2 reps @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%
E.
In 10 minutes, build to a 3-RM Push Press