Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
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 + Overhead Squat
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 @ 65% of 1-RM Back Squat
*Sets 4-5 @ 70-75% of 1-RM Back Squat
D.
Four sets of:
Back Extension Barbell Row
x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
A.
In 16 minutes, establish a 3-RM Muscle Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%
C.
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Two sets of:
Hip Extension on GHD Machine
x 15 reps
Prone Plank x 1:30
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
E.
Four Sets of:
Bench Press x 10 reps
The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press