September 4-10, 2017 – Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Balance + Overhead Squat) x 2 reps

(perform the snatch balance, descend to bottom of OHS, then come up and repeat for two 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 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps

*Sets 1-3 = @ 70% of 1-RM Back Squat
*Sets 4-5 = @ 75% of 1-RM Back Squat

D.
Three sets of:
L Sit Pullups x 8 reps
Glute Ham Raises x 8 reps
Rest 2 minutes

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep

Build to today’s heavy.

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

C.
Three sets of:
Reverse Hyper x 25 reps @ 30% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 15 seconds
Rest 2 minutes

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position

x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-6 = 3 reps @ 75%