August 21-27, 2017 – Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps

(perform the push press, descend to bottom of OHS, perform the snatch balance, then come up and repeat for two reps)

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 + Hip Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

C.
In under 15 minutes:
Back Squat – Establish a 7RM

3 minute rest, then:

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 7RM weight

D.
Four sets of:
L Sit Pullups x 6 reps
Glute Ham Raises x 6 reps
Rest 2 minutes

Wednesday (Session Two)

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift – 2 reps @ 95% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 2 reps @ 80%

D.
Three sets of:
Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 25 seconds
Rest 2 minutes

Friday (Session Three)

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 6 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 82.5% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-3 = 1 rep @ 85% of 1-RM in this complex
*Sets 4-5 = 1 rep @ 90% of 1-RM in this complex

(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 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 6 reps
Rest 2 minutes

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)