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 minute, on the minute, for 8 minutes (8 sets):
Snatch with a 2 second pause at knee x 1 rep @ 65-70%
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 2 reps @ 65-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 2 second pause at bottom x 4 reps @ 65%
E.
Three sets of:
DB Bench Press x 15 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 5 second lowering phase x 4 reps @ 60-65%
E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 70%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 1 rep
Build up in weight as you go.
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 65%
E.
One set of:
Bearhug Sandbag Carry x 400 meters