Monday (Session One)
A.
Every 75 seconds, for 6:15 (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off
+ Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 11 minute mark…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
In 18 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 10 reps @ 92.5% of today’s 10 Rep Max
D.
Three sets of:
Pull-Ups x 8 reps
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean
x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-6 = @ 75% of 1-RM Power Clean
C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk
*Sets 1-2 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 3-5 = 1 rep @ 80% of 1-RM Split Jerk
D.
In 17 minutes, build to a 10-RM Deadlift
E.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerk x 3 reps
Build over the course of the 4 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)
At the 12 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Push Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets
Build in weight as you go for the Push Press. You should be warm enough to jump in and use the first set as your relative “”Warm up”” set. Aim for 2 heavier working sets after that.