August 23-29, 2021 – 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 minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets. These are meant to be light / warm-up sets.

B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

C.
In 14 minutes, establish a 5-RM Front Squat

Followed by…

One set of:
Front Squat x 8 reps @ 80-85% of your 5-RM weight

D.
In 15 minutes, establish a 8-RM Push Press

Wednesday (Session Two)
A.
Every minute, on the minute, for 14 minutes (14 sets):
Power Snatch x 1 rep @ 75%

B.
Every minute, on the minute, for 12 minutes (12 sets):
Power Clean + Power Jerk x 1 rep @ 75%

C.
In 15 minutes, establish a 10-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 6 reps
Chinups x 12 reps
Rest 60 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 3:45 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep

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

B.
Every minute, on the minute, for 18 minutes (18 sets):
Snatch x 1 rep @ 75%

C.
Six sets of:
Back Squat

*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 70-75%
*Sets 5-6 = 4 reps @ 75-80%

Rest as needed between sets

D.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Rest 30 seconds
Single-Arm DB Row x 30 reps each arm