July 23-29, 2018 – 3 Day Weightlifting Program

Monday (Session One)

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. 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 = 80% of 1-RM Clean & Jerk
*Sets 3-5 = 85% of 1-RM Clean & Jerk
*Sets 6-7 = 90% of 1-RM Clean & Jerk

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

*Sets 1-3 = 85%
*Sets 4-6 = 87.5%-90%

D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
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 8 minutes (8 sets):
Snatch Balance x 2 reps

Build over the course of the 8 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 82.5%

The goal today is consistency! #1 goal should be to go 10/10 on your lifts.

C.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-3 @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 @ 80% of 1-RM Power Clean + Power Jerk
*Sets 7-8 @ 85% of 1-RM Power Clean + Power Jerk
*Sets 9-10 @ 90% of 1-RM Power Clean + Power Jerk

D.
In 18 minutes, build to a 1-RM Deadlift

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep

Build over the course of the 6 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk

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

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