Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep
*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.
Build over the course of the 3 sets (No heavier than 60% of your max).
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 85% of 1-RM Clean & Jerk
C.
In 18 minutes, establish a 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 92.5% of your 5-RM
*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.
E.
Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
*Set 1 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch
(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause in catch + Power Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
C.
In 15 minutes, establish a 5-RM Overhead Squat
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 8 reps
(Goal weight should be 75-80% of 1-RM Clean)
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving 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 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 80-83%
Focus on consistency today. Make every rep as sharp as possible.
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Lift Off + Clean & Jerk x 1 rep
*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Sets 4-5 = @ 90%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 = 1 rep @ 85%
*Set 2 = 3 reps @ 80%
*Set 3 = 1 rep @ 90%
*Set 4 = 3 reps @ 85%
*Set 5 = 1 rep @ 95%
*Set 6 = 3 reps @ 85%
E.
In 10 minutes, build to a 5-RM Bench Press