September 30-October 6, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 Walking Lunges

Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Drop Snatch
5 Snatch

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 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep

Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Set 4 = @ 84%
Set 5 = @ 88%
Sets 6-7 = @ 90-95%

C.
Three sets of:
Push Press x 1-2 reps @ your 3-RM weight from last week
Rest as needed

D.
Every 2:30, for 17:30 (7 sets):
Front Squat

Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 76%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 88%
Set 5 = 1 rep @ 93%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+

The goal today is to find a 1-RM Front Squat.

E.
Three sets of:
Chinups w/ 3 second lowering phase x 4-6 reps
Rest 1 minute
Pendlay Rows x 6-8 reps
Rest 1 minute

Wednesday (Session Two)
Warm-Up:
1 Round for quality:
20-30cal Bike or Row
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
5 Power Clean
5 Cleans

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean) x 1 rep

Sets 1-2 = @ 77% of 1-RM Clean
Sets 3-4 = @ 84% of 1-RM Clean
Sets 5-6 = @ 90% of 1-RM Clean

C.
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat x 2 reps @ 90% of your heavy set of 2″

D.
In 13 minutes, build to a 3-RM Deadlift

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

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

Friday (Session Three)
Warm-Up
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)

A.
Every 90 seconds, for 6:15 (5 sets):
Power Clean x 1 rep @ 90%

B.
In 14 minutes, establish a 1-RM Split Jerk

C.
Three sets of:
Snatch Pull x 2-3 reps @ 120% of 1-RM Snatch
Rest 90 seconds between sets

D.
Five sets of:
Back Squat x 5-6 reps @ 70-80% of 1-RM Back Squat
Rest 2:30 between sets

E.
Three sets of:
Close Grip Bench Press x 8 reps
Half Kneeling Palloff Press x 30 seconds each side
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “”Warm up”” set. Aim for 2 heavier working sets after that.