Monday (Session One)
A.
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 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 18 minutes, build to a 5-RM Back Squat
Followed by…
Every 2:30, for 5 minutes (2 sets):
Back Squat x 3 reps @ your 5-RM weight
D.
Three sets of:
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Pull-Ups x 10 reps
Rest 30 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving
x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch
x 3 reps
The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 75 seconds, for 6 minutes (5 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Clean & Jerk x 1 rep @ 80%
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split
x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every minute, on the minute, for 3 minutes (3 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM
The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.
B.
Every 2 minutes, for 16 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.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex
(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)
D.
Three sets of:
Barbell Overhead Walking Lunges x 8 reps each leg
Rest 90 seconds
Build as heavy as you can go with strict form.