Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 12 minutes (8 sets):
Halting Clean Deadlift + Clean with a 2 second pause at the knee
*Set 1 = 2 reps @ 65%
*Set 2 = 1 rep @ 70%
*Sets 3-4 = 1 rep @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
Immediately followed by…
Every 45 seconds, for 3 minutes (4 sets):
Clean x 1 rep @ 80%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 85-90% of your 5-RM Back Squat
Note: If you don’t know your 5-RM Back Squat, establish that today instead.
D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pullups x 8 reps
Rest 30 seconds
Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch without moving feet x 2 reps
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split
x 2 reps
Build over the course of the 4 sets.
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%
*Sets 9-10 = 2 reps @ 80%
D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg
Build over the course of the 3 sets.
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
Immediately followed by…
Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 4 reps @ 75%
*Sets 2-3 = 4 reps @ 80%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX reps @ 75%
D.
Three sets of:
Standing DB Strict Press x 8 reps
V-Ups x 30 seconds
Rest 30 seconds