Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch without moving feet
*Set 1 – 2 reps @ 60% of 1-RM Snatch
*Set 2 – 2 reps @ 65% of 1-RM Snatch
*Set 3 – 2 reps @ 70% of 1-RM Snatch
*Set 4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
C.
In 20 minutes, establish a 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps
*Sets 1-2 @ 95% of 3-RM Back Squat
*Sets 3-4 @ 90% of 3-RM Back Squat
E.
Three sets of:
Chin-Ups x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 1 rep
Start at 70% of 1-RM Power Snatch & build to today’s heavy across the 8 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90-95%
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat
*Set 1 – 1 rep @ 90%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
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):
Romanian Deadlift x 6 reps
(Goal weight should be 80-85% of 1-RM Clean)
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
In 20 minutes, establish a 1-RM Snatch
C.
Every 2 minutes for 12 minutes (6 sets):
Clean & Jerk x 1 rep
*Set 1 @ 75%
*Set 2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85% of 5-RM weight
E.
In 12 minutes, establish a 3-RM Bench Press