July 15-21, 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 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%

C.
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)

D.
In 15 minutes, establish a 8-RM Push Press

Wednesday (Session Two)
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 85%

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of your 10-RM Deadlift

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 10 reps
Rest 30 seconds

As heavy as possible for RDL & add weight if possible for chin-Ups.

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch

x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Back Squat

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

D.
Three sets of:
DB Bench Press x 10 reps
V-Ups x 30 seconds
Single-Arm DB Row x 10 reps each arm
Rest 60 seconds