August 28-September 3, 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 2 minutes, for 10 minutes (5 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 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip)

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. Limit your misses to 3)

C.
In under 15 minutes:
Back Squat: Establish a 4-RM

3 minute rest, then:

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 90% of 4-RM weight

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

Wednesday (Session Two)
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 3 second pause at knee

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

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift – 1 rep @ 98% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Speed Deadlift x 4 reps @ 65%

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):
Press in Split Jerk Position x 5 reps

Immediately followed by…

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

Build over the course of the 6 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk

At the 15 minute mark…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 1 rep @ 95% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-2 = 1 rep @ 80% of 1-RM in this complex
*Sets 3-4 = 1 rep @ 87.5% of 1-RM in this complex
*Set 5 = 1 rep @ 95% of 1-RM in this complex

(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