March 11-17, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Cleans
5 Power Clean
5 Cleans w/ second pause at knee
5 Jerk Dips

A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 3 reps
Tall Jerk x 3 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause at knee + Jerk Dip x 2 reps

Sets 1-3 = @ 60% of 1-RM Clean & Jerk
Sets 4-6 = @ 65-70% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Muscle Snatch x 2 reps

No percentage work is listed for the day. This is meant to be relatiely light. Aim to end around 80% of your 1-RM Muscle Snatch.

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a double bounce x 3 reps @ 70%

The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)

A.
Five sets of:
Hip Power Snatch x 3 reps @ 60-70%
Start light and slowly build as you go.

B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull with a 5 second upward phase x 2 reps @ 100% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Bent Over Row x 8 reps
DB Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch
4 No Feet Snatch

A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 2 reps @ 70%

Why we do No Feet Snatches: https://morningchalkup.com/2023/09/12/a-hidden-gem-in-crossfit-no-feet-snatches-cleans/

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

C.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 1 rep @ 85% of 1-RM Power Jerk

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 1 second pause at bottom x 3 reps @ 65-70% of 1-RM Front Squat

E.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.