Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Muscle Snatch x 2 reps
No percentage work is listed for the day. This is meant to be relatiely light. Aim to end around 80% of your 1-RM Muscle Snatch.
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-8 = @ 75%
B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
C.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift x 3 reps @ 65% of your 1-RM Deadlift
This is meant to be a lighter day. Focus on setting your back and moving as explosively as possible.
D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps
Dips x 30 seconds
(Goal weight should be around 80% of 1-RM Clean)
Friday (Session Three)
A.
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 14 minutes (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
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.
D.
Three sets of:
Push-Ups x 60 seconds
Pull-Ups x 30 seconds
Rest 60 seconds