November 21-27, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
One Round: 30 Cal Bike or Row + 25 Air Squats + 20 Push-Ups + 15 Lunges + 10 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Drop Snatch
5 Snatch
5 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 4 minutes (4 sets):
Drop Snatch x 2 reps

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

*Sets 1-2 = 2 reps @ 65-70%
*Sets 3-5 = 1 rep @ 75%
*Sets 6-8 = 1 rep @ 80-85%

C.
In 15 minutes, establish a 4-RM Back Squat

Rest 3 minutes and then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 2 reps @ 4-RM weight

D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
Two Rounds: 10 KB Swings + 10 KB Snatch + 10 KB Goblet Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Power Cleans
4 Power Cleans, 4 Power Jerks

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

A.
In 15 minutes, establish a 3-RM Power Snatch

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

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Four sets of:
Bench Press with a 3 second lowering phase x 5 reps @ 60-70% of 1-RM Bench Press
Rest as needed between sets

*Start at 60% and aim to work up across the sets. Aim to go 5-15lbs heavier than last week for your sets

D.
In 15 minutes, build to a 4-RM Deadlift

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Close Grip Pushups x 45 seconds
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up:
Two Rounds: 10 Jumping Air Squats + 5 Burpees + 10 Jumping Lunges
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 90 seconds, for 4:30 (3 sets):
Jerk in Split x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Jerk + Clean x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = @ 75% of 1-RM Clean & Jerk
*Sets 6-7 = @ 80% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 80-85%
*Sets 4-6 = @ 85-90%

D.
Three sets of:
Barbell Strict Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed