June 3-9, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds:
5 Pushups + 5 Burpees + 5 Lunges + 5 Air Squats
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press
4 Power Clean
4 Clean Pulls, 4 Cleans, 4 Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps (Start first set with empty barbell)
Tall Jerk x 2 reps

Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.
Every 2:30, for 10 minutes (4 sets):
(Clean Pull + Clean + Front Squat + Jerk + Clean) x 1 rep
Sets 1-2 = @ 70%
Sets 3-4 = @ 75%

At the 11 minute mark:
Three sets of:
Clean & Jerk x 1 rep @ 80-85%
Rest as needed between sets

C.
In 17 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.
Four sets of:
Mixed Grip Pull-Ups x 10 reps (5/Direction)
V-Ups x 30 seconds
Rest as needed between sets

Wednesday (Session Two)
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

Sets 1-2 = 2 reps @ 77% of 1-RM Power Snatch
Sets 3-4 = 1 rep @ 82% of 1-RM Power Snatch
Sets 5-6 = 1 rep @ 87% of 1-RM Power Snatch

B.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Clean + Power Jerk

Set 1 = 2 reps @ 75% of 1-RM Power Clean
Sets 2-3 = 1 rep @ 80% of 1-RM Power Clean
Sets 4-5 = 1 rep @ 85% of 1-RM Power Clean

C.
Four sets of:
Deadlift x 12 reps
Rest as needed

*Start at 55% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal.

D.
Three sets of:
Front Rack Lunges x 6 reps each leg
Rest 90 seconds between sets
Aim for 2 heavy working sets.

E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: with light KB, 10 Goblet Squats, 5 Swings, 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press In Receiving x 3 reps (Start with empty barbell)
Seated Box Jumps x 3 reps

B.
Every 75 seconds, for 10 minutes (8 sets):
(Slow Pull Snatch + Snatch) x 1 rep @ 60-70% of 1-RM Snatch

C.
Five sets of:
Back Squat

Sets 1-2 = 8 reps @ 65%
Sets 3-4 = 12 reps @ 55-60%
Set 5 = 8 reps @ 70%
Rest as needed between sets

D.
Four sets of:
Bench Press x 12-15 reps
Start at 55% and slowly build
Rest as needed between sets