September 3-9, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps

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

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%

D.
Two sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 7 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk

This video shows a Full Clean, but, it will give you an idea of the timing of the slow pull

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 60%

D.
One Set Tabata of:
V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Friday (Session Three)
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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest x 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)