Monday (Session One)
A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch
x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 = 4 reps @ 80-85%
*Sets 4-5 = 8 reps @ 70-73%
E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
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):
(Slow Pull Clean + 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
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
D.
In 15 minutes, establish a 3-RM Deadlift
E.
Three sets of:
Pullups x 8 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
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 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
E.
One set of:
Bearhug Sandbag Carry x 400 meters