October 30 – November 5, 2017 – 3 Day Weightlifting Program

Monday (Session One)

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A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
In 25 minutes, build to a 1-RM Clean + 2 Jerks

C.
In 20 minutes, build to a 5-RM Front Squat

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 3 reps @ your 5-RM weight

D.
Four sets of:
Stationary Dips x 8 reps
Rest 30 seconds
Romanian Deadlift x 5 reps @ 85% of 1-RM Clean
Rest 90 seconds

Wednesday (Session Two)

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

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + Overhead Squat

Build over the course of the 6 sets.

B.
In 25 minutes, build to a 1-RM Snatch + Hang Snatch

C.
In 15 minutes, build to a 7-RM Push Press

Followed by…

Every 2:30, for 5 minutes (2 sets):
Push Press x 4 reps @ 7-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps

*Sets 1-2 – @ 70% of 1-RM Deadlift
*Sets 3-4 – @ 75% of 1-RM Deadlift

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 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 97%
*Sets 8-10 – 1 rep @ 101%+

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

C.
In 18 minutes, build to a 6-RM Back Squat

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 6-RM weight

D.
Four sets of:
Strict Pullups x 8 reps
Rest 30 seconds
Glute Ham Raise x 6 reps
Rest 30 seconds
L-Sit x 15 seconds
Rest 60 seconds

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Lise Demetrio
Lise Demetrio
November 6, 2017 12:45 pm

session one- first day in the program

PLEASE NOTE:
because of the dynamics of my gym I couldn’t do elements on order -whatever is pending I will be doing in the PM .. I will repost it when I get those numbers 🙂

A). BNP: 43 lbs, 48,63,68
B) Pending
C1) FS/5 RP MAX: 115. LBS,125,1235,145,155,165,185.
C2) FS: 185 LBSX 3sX3rps
D) Pending

Matt Irwin
Matt Irwin
November 3, 2017 6:00 pm

Session 3:
A1: 75/85/95/105#
A2: 145/165/185/205/225#
B: 165/180/190/200/210/220/225/235# (5# PR!) 240miss
C1: Up to 385# (91%)
C2: 385#
D: Done. 53# pull-ups

Matt Irwin
Matt Irwin
November 1, 2017 5:44 pm

Session 2:
A1: 85/95/105#
A2: 155/165/175/185/195/205#
B: Up to 215# (93%)
C1: Up to 225# (90%)
C2: 225#
D: 350/375#

Matt Irwin
Matt Irwin
October 30, 2017 5:36 pm

Session 1:
A: 95/105/115/125#
B: Up to 280# (98% of my 1-RM C&J)
C1: Up to 315# (86%)
C2: 315#
D: Done. 70#. 265#

Jared Enderton
Jared Enderton
November 3, 2017 12:13 pm
Reply to  Matt Irwin

Nice work on that CJ!

Donita Hearns
Donita Hearns
October 30, 2017 4:14 pm

A) 45/55/60/65#
B)130#
C)125/125#
D)dips and deadlifts 125#

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