September 18-24, 2017 – Weightlifting Program

Monday (Day 1)
A.
Every 2 minutes, for 6 minutes (3 sets), complete:
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

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

Followed by….

Every minute, on the minute, for 8 minutes (8 sets), complete:
(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 18 minutes (9 sets), complete:
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 @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 98%+
*Set 9 = 1 rep @ 101%+

C.
In under 15 minutes:
Back Squat – Establish a 1RM

Rest 3 minutes, and then…

Every 2:30, for 10 minutes (4 sets), complete:
Back Squat x 3 reps @ 85-90% of 1RM

D.
Four sets of:
Back Extension Barbell Row x 10 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 (Day 2)

A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Snatch
*Set 5 = 1 rep @ 90% of 1-RM Power Snatch
*Set 6 = 1 rep @ 95% of 1-RM Power Snatch
*Sets 7-8 = 1 rep at 95%+ of 1-RM Power Snatch

B.
Every 2 minutes, for 14 minutes (7 sets), complete:
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

C.
Every 2 minutes, for 10 minutes (5 sets), complete:
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift

D.
Three sets of:
Reverse Hyper x 15 reps @ 50% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 30 seconds
Rest 2 minutes

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

Immediately followed by…

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

Build over the course of the 6 sets.

B.
In 20 minutes…
Establish a 1-RM Clean & Jerk

C.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 95+%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 2 minutes

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