February 21-27, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
2 Rounds:
5 Burpee Box Jump Overs
5 KB Goblet Squats
5 Box Step Ups
5 KB Snatch each arm

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Slow Pull Snatch
5 Snatch

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

Followed by…

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

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

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch

*Sets 1-3 = 2 reps @ 75%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 90-94%

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

*Sets 1-3 = 2 reps @ 85-90%
*Sets 4-5 = 1 rep @ 90-93%
*Sets 6-7 = 1 rep @ 93-96%

D.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Chinups x 8 reps
Rest as needed

Wednesday (Session Two)
Suggested 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 12 minutes (8 sets):
Power 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 @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch. Limit yourself to 2 misses.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean x 3 reps @ 70% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 2 reps @ 85-95%

*Start at 85% and aim to work up across the sets

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 2 reps @ 87-97%

*Start at 87% and aim to work up to as close to 97% as possible as the sets go on.

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 Three)
Suggested Warm-Up
3 Rounds: 5 Kang Squats + 5 Good Mornings + 5 Pushups
1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 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 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 75 seconds, for 12:30 (10 sets):
Clean & Jerk x 1 rep @ 80-85% of your 1-RM Clean & Jerk

C.
Six sets of:
Front Squat

*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%

Rest as needed between sets

D.
Every 2:30, for 7:30 (3 sets):
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps

E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

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