August 7-13, 2017 – Weightlifting Program

Monday (Session 1)
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the five sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

(perform the push press, 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 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

C.
In under 15 minutes:
Back Squat – Establish a 7-RM

3 minute rest, then:

Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 90% of 7-RM

D.
Four sets of:
Chinese Rows x 8 reps @ 1131*
Rest 30 seconds
Romanian Deadlift x 8 reps @ 70% of best clean
Rest 1 minute

(Chinese Rows – Lying face down on a bench, with your arms starting straight, pull the bar up to touch the bench)

Wednesday (Session 2)
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Clean
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Clean

(Perform a power clean then lower the bar to just above the knee & perform a hang power clean)

B.
Every 2:30, for 15 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk

*Sets 1-2 = 2 reps @ 85% of 1-RM Split Jerk
*Set 3 = 2 reps @ 90% of 1-RM Split Jerk
*Set 4 = 1 rep @ 95% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 95%+ of 1-RM Split Jerk

(Perform a split jerk from the front rack, then, perform a split jerk from behind the neck)

C.
In 12 minutes build to:
Deadlift – 3 reps @ 85% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Speed Deadlift x 3 reps @ 75%

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

Friday (Session 3)
A.
Every 2 minutes, for 10 minutes (5 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 5 sets.

B.
Every 3:30, for 14 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 12 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 75%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 2 reps @ 85%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 6 reps
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)