Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 8 reps @ 55%
Wednesday (Session Two)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 1 rep
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Jerk with a 2 second pause in catch x 1 rep @ 65-75% of 1-RM
C.
Every minute, on the minute, for 8 minutes (8 sets):
Deadlift x 1 rep @ your 5-RM weight
Focus is on moving as explosively as possible on every rep.
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps
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 three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70%
*Sets 9-10 = @ 75%
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps @ 70%
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65%
E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 8 reps @ 60-70%