Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + 2 Power Jerks x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch
x 1 rep
*Sets 1-4 = @ 75-80%
*Sets 5-8 = @ 80-85%
Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.
D.
In 18 minutes, establish a 1-RM Back Squat
E.
Four sets of:
Pull-Ups x 6 reps
Dips x 6 reps
Rest 45 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
B.
In 18 minutes, establish a 1-RM Overhead Squat
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 3 reps
Start at 65% of your 1-RM Deadlift and work up across the 4 sets.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Bent Over Row x 8 reps
Rest 45 seconds
Friday (Session Three)
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 minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 65-70%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 65-70%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 70-75%
E.
In 15 minutes, accumulate 50 reps @ 80% of your 5-RM Bench Press
*Whatever your 5-RM Bench Press is, take 80% of that and try to accumulate 50 repetitions at that weight.