Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
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 and to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 22 minutes (11 sets):
Clean Low Pull + Clean
*Sets 1-3 – 2 reps @ 75% of 1-RM Clean
*Sets 4-6 – 2 reps @ 80% of 1-RM Clean
*Sets 7-9 – 2 reps @ 85% of 1-RM Clean
*Sets 10-11 – 1 rep @ 90% of 1-RM Clean
(Perform a Clean Low Pull, then, perform a Clean)
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
D.
Four sets of:
Behind The Neck Push Press x 6 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Build over the course of the 4 sets.
Wednesday (Session Two)
A.
Every 90 seconds, for 18 minutes (12 sets):
Hip Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-5 @ 75% of 1-RM Snatch
*Sets 6-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch
*Sets 11-12 @ 90% of 1-RM Snatch
(Perform a Hip Snatch, then, lower the bar to the hang position above the knee and perform a snatch)
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps
Build over the course of the 4 sets.
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk + Behind The Neck Split Jerk
*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-6 – 1 rep @ 80%
*Sets 7-8 – 1 rep @ 85%
*Sets 9-10 – 1 rep @ 80-85%
D.
Every 2:30, for 10 minutes, complete (4 sets):
Front Rack Lunges x 6 reps each leg
Build over the course of the 4 sets.
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 90 seconds, for 18 minutes (12 sets):
Snatch Low Pull + Snatch + Overhead Squat x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% of 1-RM Snatch
*Sets 9-10 @ 85-90% of 1-RM Snatch
*Sets 11-12 @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%
D.
Three sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Hip Extension x 10 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 30 seconds