Monday (Session One)
A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
In 17 minutes, establish a 2-RM Hang Snatch
Lower the bar to just above the knee (top of the knee).
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 85%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%
E.
Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
In 17 minutes, build to a 1-RM in this complex:
3 Cleans + 1 Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch
x 1 rep @ 85%
D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps
Start at 60% of your 1-RM Deadlift & work up in weight as you go.
E.
Three sets of:
Pullups x 10 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance
x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position
x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex
x 1 rep
*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% 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)
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.
Jared,
When completing a 2RM hang snatch, can I regrip the bar by tucking it into my waist? I know I cant drop the bar, but the regrip is huge.
Thanks
Hey Frank, sorry I’m late replying! Yep, you can regrip the bar any way you want. You can regrip up top (overhead) between reps, or at the waist. I always try overhead, but it often slips a bit as I lower it. So I end up regripping again at the waist also. Totally fine.
Hi,
Could u explain me please what “build over the course of 3 sets” means for part A each day?
Every minute for 3 min i do 5 reps. And i should do this x3 ?
Thx for your answer
Hey, Part A is always a “Warm Up / Activation” exercise. So if it’s a 3 minute EMOM- You are doing a total of 3 sets of 5 reps. 15 reps in total over the 3 sets. Does that make sense? Since it’s a warmup exercise, it is NOT meant to be heavy. It is fine to start with the empty bar and slowly add weight. Maybe by the last set it’s a little hard, but not heavy. Does that make sense?
Yes. Thank you