August 26-September 1, 2019 – 3 Day Weightlifting Program

Session One (Monday)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
In 18 minutes, build to a 1-RM Front Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps
V-Ups x 30 seconds

Session Two (Wednesday)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80%

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%

C.
In 18 minutes, establish a 1-RM Deadlift

D.
Two sets of:
Glute Ham Raise x 8 reps
Chinups x 5 reps
Rest 30 seconds

Session Three (Friday)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position

x 5 reps

Build over the course of the 4 sets

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 20 minutes, establish a 1-RM Back Squat

D.
One set of:
Prone Plank Hold x max time

Hold a plank as long as you can!