September 5-11, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups + 5 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Overhead Squats
3 Squat Cleans, 3 Press In Split
3 Squat Snatch, 3 Overhead Squat

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

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 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

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

C.
Every 90 seconds, for 9 minutes (6 sets):
(Clean Pull + Hang Power Clean + Hang Power Clean + Power Jerk) x 1 rep

*Sets 1-2 = @ 60% of 1-RM Power Clean
*Sets 3-4 = @ 65% of 1-RM Power Clean
*Sets 5-6 = @ 70% of 1-RM Power Clean

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Wednesday (Session Two)
Suggested Warm-Up:

3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Power Cleans
4 Hang Cleans, 4 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):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

Use this as a warmup & to practice keeping your elbows high as long as possible.

B.
Every 90 seconds, for 9 minutes (6 sets):
(Hang Clean + 2 Jerks)

*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch High Pull + Hang Power Snatch x 1 rep @ 65-70% of 1-RM Power Snatch

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges, 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*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 with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

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 minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65-75% of 1-RM Snatch

C.
In 13 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
2 Power Cleans + 2 Push Presses

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds