Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (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 4 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%
D.
In 15 minutes, establish a 4-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep
*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4= @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
C.
In 15 minutes, establish a 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 2 reps
*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%
E.
Three sets of:
Chinups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Sets 2-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-5 = @ 85% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 1 rep
*Sets 1-3 = @ 85%
*Sets 4-7 = @ 90%
E.
One set of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible.