September 6-12, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
One round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans

A.
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Power Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
BTN 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 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%

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

*Aim to increase your 5-RM from 2 weeks ago.

Followed by…

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

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

Wednesday (Session Two)
Warm-Up:
Two rounds for quality:
200 Meter run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean, 6 Power Jerk

A.
Every 75 seconds, for 12:30 (10 sets):
Power Snatch x 1 rep @ 85%

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

C.
Four sets of:
Deadlift x 10 reps @ 80-85% of your 10-RM Deadlift
Rest as needed between sets

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 10 reps
Rest 45 seconds

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

Friday (Session Three)

Warm-Up:
Three Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-60% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%

C.
Six sets of:
Back Squat

*Set 1 = 10 reps @ 65%
*Sets 2-4 = 5 reps @ 75-80%
*Set 5 = 4 reps @ 85%
*Set 6 = 10 reps @ 70%

Rest as needed between sets

D.
Three sets of:
DB Bench Press x 10 reps
V-Ups x 30 seconds
Single-Arm DB Row x 10 reps each arm
Rest 60 seconds