January 10-16, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 8 Box Step Ups + 8 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

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 minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch x 1 rep @ 73%

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 78%

Every 75 seconds, for 3:45 (3 sets):
Snatch x 1 rep @ 83%

Every 75 seconds, for 2:30 (2 sets):
Snatch x 1 rep @ 88%

C.
In 17 minutes, establish a 12 Rep Max Back Squat

*Aim for a few lbs more than you did last week on the 12RM! This is as much of a mental challenge as it is a physical challenge, attack it!

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 85-90% of today’s 12 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200 Meter Run
6 Stepups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Hang Power Clean, 6 Power Jerk

A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press

*Sets 1-3 = 5-6 reps @ 75-80%
*Sets 4-5 = 4-5 reps @ 80-85%

D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 7-8 reps @ 70-75%

E.
Three sets of:
Barbell Lunges x 5 reps each leg
Dips x 10 reps
Rest as needed

Aim for 2 heavy working sets.

Friday (Session Two)
Suggested Warm-Up

2 Rounds: 30 second plank + 30 seconds Air Squats + 30 seconds Mountain Climbers
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets

B.
In 20 minutes, build to a max in this complex:
(3 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 5 reps @ 75%
*Sets 4-5 = 4 reps @ 80-85%
*Sets 6-7 = 3 reps @ 85-90%

D.
Three sets of:
Close Grip Bench Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 90 seconds

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.