August 12-18, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 87.5%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 75-78%
*Sets 4-6 = @ 80-83%

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 92.5% of your 4-RM Push Press

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 85%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 6 reps
Rest 30 seconds

Friday (Session Three)
A.
Every 90 seconds, for 7:30 (5 sets):
Tall Snatch x 2 reps

Build over the course of the 5 sets

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat

*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%.

D.
Two sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds

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