July 17-23, 2017 – Weightlifting Program

Monday (Session 1)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the three sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat x 3 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for three reps)

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 12 minute mark. . .

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

C.
In 15 minutes or less:
Establish a 10 Rep Max Back Squat

Rest 3 minutes then. . .

One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max

D.
Four sets of:
Supinated Grip Pull-Up x 8 reps
Rest 30 seconds
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Rest 2 minutes

Wednesday (Session 2)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch

*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps)

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

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

C.
In 10 minutes build to:
Deadlift x 3 reps @ 75%

Immediately followed by…

Every 2 minutes, for 14 minutes (7 sets):
Speed Deadlift x 3 reps @ 65%

D.
Three sets of:
Reverse Hyper x 15 reps @ 30% of Back Squat 1- Rep Max
Rest 30 seconds
L-Sit x 15 seconds
Rest 2 minutes

Friday (Session 3)

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position

x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Front Squats + 2 Jerks

*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)

At the 15 minute mark. . .

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-6 = 3 reps @ 70%
*Sets 7-8 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Rest 30 seconds
Stationary Dips x 8 reps
Rest 2 minutes