June 24-30, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 92.5% of your 4-RM Back Squat Weight

E.
Two sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Wednesday (Session Two)

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Friday (Session Three)
A.
In 17 minutes, establish a 1-RM Back Squat

B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

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

x 3 reps

Build over the course of the 3 sets.

C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch x 1 rep @ 80-85%

D.
Every minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 80-85%

E.
One set of:
Banded March x 5 minutes