Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance 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 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
D.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
E.
Two sets of:
Banded March x 3 minutes
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps @ 60-70% of 1-RM Snatch
Note: The goal of this is to get 4 working sets in. Start the first 2 sets a little lighter and work up to a weight that is challenging for 2 reps but to where the speed on the bar is still very good.
B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk with a 3 second pause in catch
*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 85-95% of 1-RM Snatch
D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 1:30
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
E.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
D.
Three Sets of:
Bench Press x 10 reps
The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press. Rest as needed between sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets. Walk slowly.