July 8-14, 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 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 75 seconds, for 16:15 (13 sets):
Clean & Jerk x 1 rep @ 80%

C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-2 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 90% 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.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4-5 reps @ 8-RM weight

*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.

Wednesday (Session Two)

A.
Every minute, on the minute, for 12 minutes (12 sets):
Power Snatch x 1 rep @ 80%

B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%

C.
Every 2:30, for 7:30 (3 sets):
Front Rack Reverse Lunges x 5 reps each leg

D.
Three sets of:
Glute Ham Raise x 6 reps
Pull-Ups x 12 reps
Rest 30 seconds

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 minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 4 reps @ 80%
*Sets 4-5 = 8 reps @ 70%

D.
Three sets of:
DB Bench Press x 12 reps
Prone Plank x 60 seconds
Bent Over Row x 10 reps
Rest 60 seconds