Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch
x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every minute, on the minute, for 14 minutes (14 sets):
Snatch x 1 rep @ 80%
C.
In 15 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 2 reps @ 4-RM weight
D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6-8 reps
Pull-Ups x 6 reps
Rest 60 seconds
Wednesday (Session Two)
A.
In 17 minutes, establish a 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with 2 second pause in catch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 6 reps @ 80-85% of 6-RM weight
*If you don’t know your 6-RM, establish that today instead of doing these sets.
E.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
DB Shoulder Front Raises x 20 reps
Rest 45 seconds
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 80%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight
Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90-95%, go up. If not, stay at 85% for the last sets.
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Push Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds
Build in weight as you go for the Push Press.