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 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet x 2 reps
*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
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
Every 2 minutes, for 12 minutes (6 sets):
2 Cleans + 1 Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 90% of 1-RM Clean & Jerk
(Perform a Clean, drop the bar, then perform a Clean & Jerk)
D.
In 15 minutes, establish a 3-RM Back Squat
E.
Three sets of:
Chinese Row x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk
*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat
*Set 1 – 1 rep @ 85%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 85%
D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
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 2 minutes for 12 minutes (6 sets):
Clean & Jerk
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Sets 4-5 – 1 rep @ 90%
*Set 6 – 2 reps @ 80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
D.
In 15 minutes, establish a 5-RM Deadlift
E.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 90-95% of your 5-RM Push Press