July 15-21, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round for Quality of:
2 minutes on Bike or Row
15 DB Thrusters (light)
10 Front Squats
5 Muscle Cleans
5 Press in Split
5 Clean & Jerks

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 2 reps (Start with empty barbell and slowly build)

B.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean + Front Squat + Jerk

Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep @ 90-105% of your 2-RM Enderton Front Squat Complex

*Note: If you do not know your 2-RM in this complex, establish a 2-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Four sets of:
Chin-Ups x 8 reps
Hollow Body Hang x 30-45 seconds
Rest as needed between sets

Wednesday (Session Two)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch

Set 1 = 2 reps @ 75%
Set 2 = 1 rep @ 82%
Set 3 = 1 rep @ 87%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Set 6 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch.

B.
Six sets of:
Deadlift

Set 1 = 5 reps @ 73%
Set 2 = 4 reps @ 78%
Set 3 = 3 reps @ 83%
Sets 4-6 = 2 reps @ 86-92%
Rest as needed between sets

C.
Four sets of:
Barbell Lunges x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

D.
Three sets of:
Tempo Stationary Dips @ 1111 x 8-12 reps
Single Leg Barbell Good Mornings x 8 reps each leg
Rest as needed

Friday (Session Three)
Suggested Warm-Up:
1 minute Plank, 1 minute smooth Air Squats
With empty bar:
5 Hang Muscle Snatch, 5 Strict Press
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 No Contact Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Hang Muscle Snatch x 2 reps below 55% of 1-RM Snatch
Double Leg Bounds x 4 reps

B.
Every 75 seconds, for 10 minutes (8 sets):
No Contact Snatch x 2 reps @ 55-65% of 1-RM Snatch

C.
Six sets of:
Back Squat @ 3201 tempo

Sets 1-3 = 5 reps @ 63%
Sets 4-6 = 3 reps @ 70%
Rest as needed between sets

*3201 tempo = 3 seconds down, 2 second pause at bottom, explode up, rest 1 second at top

D.
Four sets of:
Bench Press x 8-10 reps
Start at 64% and slowly build
Rest as needed between sets