August 13-19, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 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 @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% 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 @ 80% of 1-RM Snatch

C.
In 17 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes then. . .

One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max

D.
Three sets of:
Chinese Row x 8 reps
Glute Ham Raise x 5 reps
Rest 60 seconds

*Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control

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

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

This video shows a Full Snatch, 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 @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%

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
L-Sit x 15 seconds
Rest 60 seconds

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 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

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

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-7 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds