August 26-September 1, 2024 – 3 Day Weightlifting Program

Monday (Session One)
2 Rounds:
8 Bulgarian Split Squats, 8 Pushups, 8 V-Ups

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

*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):
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.

B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Snatch x 1 rep

Sets 1-3 = @ 75-82% of 1-RM Snatch
Sets 4-6 = @ 82-87% of 1-RM Snatch

C.
In 10 minutes, build to a 8-RM Push Press

*Try to beat your 10-RM from 2 weeks ago!

D.
Five sets of:
Front Squat x 3 reps
Back Squat x 4 reps
Start at 75% of your 1-RM Front Squat and slowly add weight each set. Do 3 Front Squat reps, rack it, and immediately perform 4 back squat reps. Rest as needed between sets

E.
Three sets of:
Pull-Ups with a 2 second pause at top x 6-8 reps
Rest 1 minute
Power Rows x 6-8 reps
Rest 1 minute

Wednesday
400m run or 30-40 cal bike
1 Round: 30sec hold at bottom of squat, 10 Scapular Pullups, 30second plank

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Cleans, 4 Power Cleans
4 Cleans w/ 2 second pause at knee

*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):
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 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause at knee

Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 2 reps @ 80% of 1-RM Clean
Sets 5-6 = 1 rep @ 85% of 1-RM Clean

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull with a 4 second downward phase x 2 reps @ 95% of 1-RM Clean

Focus on maintaining perfect Clean positions throughout.

D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed

*Goal is 35-45% of Deadlift 1RM.

Friday (Session Three)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.

A.
In 13 minutes, build to a heavy in this complex:
Power Snatch + Hang Power Snatch

B.
In 14 minutes, establish a 2-RM Split Jerk

C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull w/ 3 second pause at knee x 2 reps @ 105% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

Set 1 = 3 reps @ 80%
Set 2 = 5 reps @ 75%
Set 3 = 3 reps @ 85-90%
Set 4 = 5 reps @ 75-80%
Rest 1 extra minute
Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
DB Seesaw Bench Press x 20 reps total
Plank (Weighted if possible) x 1 minute
Rest 90 seconds