Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
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.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 7:30 (5 sets):
Snatch with a 3 second pause at knee
*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-5 = 1 rep @ 85% of 1-RM Snatch
D.
In 15 minutes, establish a 5-RM Back Squat
E.
Three sets of:
Pull-Ups x 8 reps
Dips x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
In 16 minutes, build to a 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.
C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 80-85%
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-83%
Focus on consistency today. Make every rep as sharp as possible.
D.
In 15 minutes, establish a 3-RM Front Squat
E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds