August 5-11, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 82.5%

C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep @ 85-90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-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.
In 15 minutes, establish a 4-RM Push Press

Wednesday (Session Two)

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A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 80%

C.
In 16 minutes, establish a 5-RM Deadlift

D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Rest 30 seconds

As heavy as possible for RDL & add weight if possible for chin-ups.

Friday (Session Three)

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A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance

x 2 reps

Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
On the minute, for as long as you can, perform Snatch x 1 rep @ 80%. HOWEVER, stop at 20 sets (20 minutes) if you are able to make it there. You’re only allowed 2 misses. Once you miss twice, move on to the next exercise.

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat

*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

D.
One set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)

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