October 21-27, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%

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

*Set 1 = 4 reps @ 80%
*Set 2 = 6 reps @ 70-75%
*Set 3 = 4 reps @ 85%
*Set 4 = 6 reps @ 70-75%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Chinups x 8 reps
Situps x 45 seconds

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 3 reps @ 85-90% of 3-RM weight

*Note: If you don’t know your 3-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 5 reps

Start at 60% of your 1-RM Deadlift and work up across the 4 sets.

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep

*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep @ 84-87%

Focus on consistency today. Make every rep as sharp as possible.

D.
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)

E.
Every 90 seconds, for 6 minutes (4 sets):
Bench Press x 5 reps @ 90% of your 5-RM Bench Press

*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.