October 28-November 3, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 12:30 (5 sets):
Clean + 2 Front Squats + Jerk x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3-5 = @ 85%

C.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 1 rep

*Sets 1-4 = @ 70-75%
*Sets 5-8 = @ 75-80%

Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase

*Sets 1-2 = 5 reps @ 65% of 1-RM Back Squat
*Sets 3-4 = 4 reps @ 70% of 1-RM Back Squat
*Set 5 = 3 reps @ 75% of 1-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Dips x 8 reps
Rest 60 seconds

Wednesday (Session Two)

A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet Snatch x 1 rep @ 90-95% of 2-RM weight in this exercise.

Note: If you don’t know your 2-RM for this exercise, establish that today instead of doing these sets.

Feet should start in your landing position and the feet should not move. Do not use a hookgrip.

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 83-88%
*Sets 3-4 = 1 rep @ 88=92%
*Sets 5-6 = 1 rep @ 92-95%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 65-75% of 1-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving

x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 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 x 1 rep @ 80-90%

Focus on consistency today. The goal is to make ALL of the sets!

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep @ 87-90%

D.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% of 1-RM Enderton Front Squat Complex
*Set 6 = @ 80% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 90-95% of your 5-RM Bench Press

*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.