Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80-85%
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 85-90%
E.
Three sets of:
Pullups x 6 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.
C.
In 20 minutes, work up to a 1-RM Front Squat
D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
Chinups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds”