September 11-17, 2017 – Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 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 minute, on the minute, for 8 minutes (8 sets):
(Snatch Balance with a pause) x 1 rep

(perform the snatch balance, then pause at the bottom for 3 seconds)

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

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% of 1-RM Snatch

Followed by…

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

*Sets 1-2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 89%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps

Sets 1-2 – @ 92.5% of 4RM weight
Sets 3-4 – @ 87.5% of 4RM weight

D.
Four sets of:
Back Extension Barbell Row x 8 reps
Rest 2 minutes

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee

Start at 70% of 1-RM Power Clean & build to today’s heavy.

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk

Start at 70% of 1-RM Split Jerk & build to today’s heavy

C.
In 18 minutes build to:
1-RM Deadlift

D.
Three sets of:
Reverse Hyper x 20 reps @ 40% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 25 seconds
Rest 2 minutes

Friday (Session Three)

A.
Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Jerk in Split Jerk Position x 3 reps

Build over the course of the 6 sets.

B.
Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Set 1 – 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 – 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 – 2 reps @ 85% of 1-RM Clean & Jerk
*Set 7 – 2 reps @ 85% of 1-RM Clean & Jerk

C.
In 15 minutes build to today’s heavy…
Enderton Front Squat Complex x 1 rep

(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 2 minutes