Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 85% of your 1RM in this complex
*Sets 3-4 = 1 rep @ 90% of your 1RM in this complex
*Set 5 = 1 rep @ 90-95% of your 1RM in this complex
C.
In 18 minutes, build to a 3-RM Back Squat
D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds
Build over the course of the 3 sets.
Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with no hookgrip & without moving feet x 2 reps
*Sets 1-2 = @ 70% of 1-RM No Hook No Feet Snatch
*Sets 3-4 = @ 75% of 1-RM No Hook No Feet Snatch
*Sets 5-6 = @ 80% of 1-RM No Hook No Feet Snatch
*Sets 7-8 = @ 85% of 1-RM No Hook No Feet Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position x 5 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.
C.
Every 2 minutes, for 18 minutes (9 sets):
Split Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Split Jerk.
D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg
Build over the course of the 4 sets.
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)
Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-8 = @ 80%
*Sets 9-12 = @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 = 1 rep @ 80%
*Set 2 = 1 rep @ 85%
*Sets 3-4 = 1 rep @ 90%
*Set 5 = 1 rep @ 93%
*Sets 6-7 = 1 rep @ 96%
*Set 8 = MAX reps @ 85%
D.
Three sets of:
Chinups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds