Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 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.” In 18 minutes, build to a 3-RM Front Squat
C.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + Overhead Squat x 1 rep
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85-90%
C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5-6 reps @ 75%
Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps
Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 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 7-8 – 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 18 minutes, build to a 3-RM Back Squat
D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds