September 20-26, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
Two rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks

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.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
In 14 minutes, establish a 4-RM Front Squat

Followed by…

One set of:
Front Squat x 10 reps @ 70-80% of your 4-RM weight

D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps
Single Leg KB or DB RDL x 8 reps each leg

Wednesday (Session Two)
Warm-Up:
One round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
5 Power Clean, 5 Power Jerk

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep @ 90%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%

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

D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 8 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 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Six sets of:
Back Squat

*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-6 = 6 reps @ 75-78%

Rest as needed between sets

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds