September 13-19, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
Two rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Clean
4 Power Clean
4 Cleans

A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Clean + Hang Clean x 1 rep

*Sets 1-4 = @ 65-70% of 1-RM Clean
*Sets 5-8 = @ 70-75% of 1-RM Clean

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 8 reps @ 50-65% of 1-RM Front Squat

*Start at 50% and aim to work up across the sets.

D.
Four sets of:
Push Press x 8 reps @ 90% of your 8-RM Push Press
Rest as needed between sets

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

Wednesday (Session Two)
Warm-Up:
One round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Muscle Cleans
5 Power Snatch
5 Power Clean

A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 70%

B.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean x 2 reps @ 65-70%

C.
Four sets of::
Barbell Lunges x 6 reps each leg
Rest as needed between sets

D.
Three sets of:
Glute Ham Raise x 8 reps
Pull-Ups x 10 reps
Rest 45 seconds

Friday (Session Three)
Warm-Up:

1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)

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

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

B.
Every minute, on the minute, for 10 minutes (10 sets):
No Hook No Feet Snatch x 1 rep @ 50-65% of 1-RM Snatch

*Start at 50% and aim to work up to 65% across the sets.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 60% of 1-RM Back Squat

D.
Two 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