July 1-7, 2019 – 3 Day Weightlifting Program

Monday (Session One)

Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

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

Build over the course of the 3 sets.

B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

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.
In 16 minutes, establish a 8-RM Push Press

Wednesday (Session Two)
A.
Every minute, on the minute, for 14 minutes (14 sets):
Power Snatch x 1 rep @ 75%

B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean + Power Jerk x 1 rep @ 75%

C.
In 16 minutes, establish a 10-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 6 reps
Chinups x 12 reps
Rest 30 seconds

Friday (Session Three)
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.
Every minute, on the minute, for 18 minutes (18 sets):
Snatch x 1 rep @ 75%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-80%

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