Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep
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 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
In 18 minutes, establish a 1-RM Back Squat
D.
Two sets of:
Back Extension Barbell Row
x 8 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
A.
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.
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 = 2 reps at 75%
*Set 2 = 1 rep @ 85%
*Set 3 = 1 rep @ 90%
*Set 4 = 1 rep at 95%
*Set 5 = 1 rep @ 98%+
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1 Rep Max Split Jerk.
C.
Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3-4 reps @ 75%
D.
One Set Tabata of: V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Jump & Land Drill x 45 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every 3 minutes, for 24 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 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+
The goal is to find a 1-RM Front Squat today.
D.
Two sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds
(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)