Monday (Session One)
Warm-Up:
2 Rounds for quality:
4 Step-Ups to parallel box
4 DB Devils Press
4 DB Snatch each arm
4 Muscle Snatch
4 Power Snatch
4 Hip Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
Set 1 = @ 60% of 1-RM Snatch
Set 2 = @ 65% of 1-RM Snatch
Set 3 = @ 70% of 1-RM Snatch
Sets 4-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 75-80% of 1-RM Snatch
C.
In 12 minutes, establish a 3-RM Push Press
D.
Five sets of:
Front Squat x 1 rep @ 87% of 1-RM Front Squat
Back Squat x 2 reps
Start at 87% of your 1-RM Front Squat and build up a little heavier if you’re able to. Do 1 Front Squat, rack it, and immediately perform 2 back squat reps. Rest as needed between sets
E.
Three sets of:
Pullups with a 2 second pause at top x 4-6 reps
Rest 1 minute
Power Rows x 6-8 reps
Rest 1 minute
Wednesday (Session Two)
Warm-Up
2 Rounds for quality:
200m run
6 Stepups to Parallel Box each leg
6 Pullups
3 Power Clean
3 Low Hang Cleans
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean
Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 1 rep @ 80% of 1-RM Clean
Sets 5-6 = 1 rep @ 85% of 1-RM Clean
C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 105% of 1-RM Clean
D.
Four sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raise x 6-8 reps
Rest 90 seconds
Friday (Session Three)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch OR Power Clean (Pick whichever one has been feeling stronger)
Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 82%
Set 3 = 1 rep @ 87%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Set 6 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch OR Power Clean.
B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk w/ 2 second pause in catch x 1 rep
Sets 1-2 = @ 80%
Sets 3-4 = @ 85%
Sets 5-6 = @ 90%
C.
Every 2:30, for 17:30 (7 sets):
Back Squat
Set 1 = 4 reps @ 70%
Set 2 = 3 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
D.
Three sets of:
DB Seesaw Bench Press x 16 reps total
Plank (Weighted if possible) x 1 minute
Rest 90 seconds
perfomanslı sunucu
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