A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Clean & Jerk
*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 2-3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
*Sets 7-8 = 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 3 reps @ 85-95% of 3-RM Back Squat
*Start at 85% of your 3-RM for the first 2 sets then go up if you’re confident you can finish the sets at 90-95% of your 3-RM! Note: If you don’t know your 3-RM, establish that today instead of doing these sets.
D.
Every 4 minutes, for 12 minutes (3 sets):
Bench Press x max reps at 90% of your 1-RM Bench Press
For all 3 sets, load up 90% of your Bench Press max & perform as many repetitions as possible. The goal is to beat your score from week 4 (Dec 9th). If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Bent Over Row x 8 reps
Rest 30 seconds
Dips x 12 reps
Rest 30 seconds
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest 30 seconds