July 29-August 4, 2019 – 3 Day Weightlifting Program

Monday (Session One)
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 90 seconds, for 12 minutes (8 sets):
Hip Clean + Hang Clean x 1 rep

*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 5 second lowering phase x 3 reps @ 70% of 1-RM Front Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps

Wednesday (Session Two)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70-75%

B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean x 1 rep @ 70-75%

C.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 8 reps
Rest 30 seconds

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

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets

B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch + Hang Snatch x 1 rep @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 70% of 1-RM Back Squat

D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds