Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance
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 6 minutes (4 sets):
Snatch with a 2 second pause just below knee
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
At the 7 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
C.
In 15 minutes, establish a 4-RM Back Squat
Rest 3 minutes, then begin:
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 90-95% of 4RM weight
D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
In 17 minutes, establish a 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the catch
*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk
C.
In 12 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 60%
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.
Four sets of:
Hip Extension on GHD Machine
x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 12:30 (5 sets):
Clean + Clean & Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85% of 1-RM Clean & Jerk
At the 14 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 87.5%
D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds
*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.