August 20-26, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats

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 @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% 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. Repeat this for 2 reps)

At the 11 minute mark. . .

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*

*Sets 1-2 @ 90% of 10RM weight
*Sets 3-4@ 85% of 10RM weight

*Note: If you do not know your 10RM Back Squat – Find that today instead of doing these sets.

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = @ 75% of 1-RM Power Clean & Power Jerk

This video shows a Full Clean, but, it will give you an idea of the timing of the slow pull

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift – 3 reps @ 80% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
Prone Plank x 60 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(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.
Three sets of:
Barbell Step Ups x 6 reps each leg Rest 30 seconds
Behind The Neck Push Press x 8 reps
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)