Monday (Session One)
A.
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.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.
Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch + Overhead Squat x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-7 = @ 75%
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 65-70%
E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch
*Sets 1-4 = 2 reps @ 65-70%
*Sets 5-6 = 1 rep @ 70-75%
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat
*Note: If you do not know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squats
x 8 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6-8 reps
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 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.
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch with a 2 second pause at bottom
*Sets 1-4 = 2 reps @ 65%
*Sets 5-8 = 1 rep @ 70-75%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
E.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 5 reps @ your 80% of your 5-RM weight