July 11-17, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 15m Bear Crawl + 10 Jumping Air Squats
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Mid Hang Cleans, 3 Press In Split

*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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Mid Hang Clean) x 2 reps

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean

C.
In 15 minutes, establish a 1-RM Split Jerk

D.
Five sets of:
Back Squat x 5 reps @ 74-84% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Pull-Ups with a 4 second lowering phase x 5 reps
Rest 30 seconds
Bent Over Row with a 4 second lowering phase x 5 reps
Rest as needed

*Start your sets at 74% and aim to work up to 84% across the sets if 74% feels easy.

Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike + 10 Pushups + 10 Cal Row
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Mid Hang Snatch, 4 Overhead Squat

*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):
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 9 minutes (6 sets):
(Halting Snatch Deadlift + Mid Hang Snatch with a 2 second pause in catch) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch

C.
In 12 minutes, establish a 3-RM Overhead Squat

D.
Three sets of:
Deadlift x 8 reps
Rest as needed

*Start at 67% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.

E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 60 seconds

Friday (Session Three)

Suggested Warm-Up:
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
1 Round: 15 Cal Row, 15 Cal Bike
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Cleans, 5 Split 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):
Drop Snatch x 2 reps

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):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

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

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%

C.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Front Squat + Jerk)

*Sets 1-2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 3-5 = 1 rep @ 85-88% of 1-RM Clean & Jerk

D.
Four sets of:
Front Squat x 5 reps
Rest as needed

*Start at 70% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.

E.
Three sets of:
Close Grip Bench Press x 12 reps
Rest 30 seconds
GHD Back Extension Hold x 30-45 seconds
Rest as needed

*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)