Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps
*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat
E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 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 minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65-70%
E.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position
x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 70% of 1-RM Clean
D.
One set of:
Backwards Sled Pull x 400 meters
Walk this. You should be walking backwards and pulling the sled.