Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
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 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Sets 5-6- = 1 rep @ 90-95%
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 80-85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
D.
In 18 minutes, establish a 1-RM Back Squat
E.
Three sets of:
Supinated Grip Bent Over Row x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Set 4 = @ 90%
*Sets 5-6 = @ 90-95%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Set 4 = @ 90%
*Sets 5-6 = @ 90-95%
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 85-90% of your 5-RM Overhead Squat
*Note: If you do not know your 5-RM Overhead Squat, establish that today instead of doing these sets.
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):
Romanian Deadlift x 6 reps
(Goal weight should be 80-85% of 1-RM Clean)
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 86-90%
Focus on consistency today. Make every rep as sharp as possible.
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep @ 84-87%
Focus on consistency today. Make every rep as sharp as possible.
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps @ 80-85%
E.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 3 reps @ 90% of your 3-RM Push Press
*Note: If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.