July 16-22, 2018 – 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 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

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

*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

D.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-6 @ 85% of 1-RM Snatch
*Sets 7-8 @ 90% of 1-RM Snatch

(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4-5 reps @ 80%

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 75%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 80%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-5 = 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 %.