Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving
x 5 reps
Built over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Set 5 – 1 rep @ 90% of 1-RM Snatch
*Set 6 – 2 reps @ 80% of 1-RM Snatch
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk
*Set 1 – 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 – 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 – 1 rep @ 80% of 1-RM Clean & Jerk
*Set 4 – 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 – 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 – 2 reps @ 80% of 1-RM Clean & Jerk
(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 3 seconds on the pull in the clean)
D.
In 15 minutes, establish a 8-RM Back Squat
E.
Three sets of:
Chin-Ups x 10 reps
Rest 90 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 – 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):
Slow Pull Power Clean + Power Jerk
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean
(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 5 reps @ 72.5%
*Set 3 – 3 reps @ 82.5%
*Set 4 – 5 reps @ 77.5%
*Set 5 – 3 reps @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps
(Goal weight should be 70-75% of 1-RM Clean)
Friday (Session Three)
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 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 90%
*Set 7 – 2 reps @ 85%
D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%
(The focus here is on moving as sharp and as explosively as possible)
E.
In 15 minutes, build to a 8-RM Bench Press