Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
In 20 minutes, build to a 1-RM Snatch with a 2second pause at your knee
(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 2 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 – 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 – 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 – 2 reps @ 85% 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 5-RM Back Squat
E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk
*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 – 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-6 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk
C.
In 15 minutes, establish a 3-RM Front 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 8 minutes (4 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):
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 2:30, for 10 minutes (4 sets):
Clean + 2 Front Squats + Jerk
*Sets 1-2 – 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 – 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Sets 4-8 – 1 rep @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
E.
In 15 minutes, build to a 5-RM Push Press