Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
Rest 30 seconds
Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep
Build over the course of the 8 sets.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 85%
The goal today is consistency! #1 goal should be to go 10/10 on your lifts.
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep
*Sets 1-4 @ 75-80% of 1-RM Power Clean
*Sets 5-8 @ 80-85% of 1-RM Power Clean
D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 4 reps @ 75%
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep
Build over the course of the 6 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Sets 1-4 @ 75%
*Sets 5-8 @ 80-85%
C.
In 20 minutes, build to a 1-RM Back Squat
D.
Three sets of:
Pull-Ups x 5 reps
Glute Ham Raises x 6 reps
L-Sit x 20 seconds
Rest 60 seconds