Monday (Session One)
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 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 2 reps @ 93%
*Set 5 = MAX reps @ 82.5%
D.
Three sets of:
Chin-Ups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds
Wednesday (Session Two)
A.
In 18 minutes, build to a 1-RM Snatch with no hook grip & without moving feet
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split
x 2 reps
Build over the course of the 4 sets.
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in receiving
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%
D.
Every 2:30, for 10 minutes (4 sets):
3″ Deficit Deadlift x 8 reps
Start at 55% of your 1-RM Deadlift & work up in weight as you go.
Friday (Session Three)
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.
In 22 minutes, build to a 1RM in this complex: 3 Cleans + 1 Jerk
*Note: Limit yourself to 1-2 misses on this complex today
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom x 4 reps
*Sets 1-2 = @ 65%
*Set 3 = @ 70%
*Sets 4-5 = @ 70-75%
D.
Three sets of:
Bench Press x 10 reps
Glute Ham Raises x 6-8 reps
Rest 30 seconds
Build in weight as you go for the Bench Press.