July 31-August 6, 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 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% 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. Repeat this for 2 reps)

At the 12 minute mark. . .

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

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

Rest 3 minutes then. . .

Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of 10-RM

D.
Four sets of:
Chinese Row x 8 reps @ 1131*
Rest 30 seconds
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Rest 2 minutes

*Chinese Rows – Laying 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 Snatch + Hang Power Snatch

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

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

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

*Sets 1-3 = 2 reps @ 85% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 90% of 1-RM Split Jerk

(Perform a split jerk from the front rack, then, perform a split jerk from behind the neck. Repeat this for 2 reps)

C.
In 12 minutes build to:
Deadlift – 2 reps @ 90% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 2 reps @ 80%

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 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a 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 Lunge x 8 reps each leg
Rest 30 seconds
Statonary Dips x 8 reps
Rest 2 minutes