October 7-13, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round: 30 Cal Row or Bike, 20 Cossack Squats, 10 Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch

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

A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch below 60% of 1-RM Snatch

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
Sets 5-6 = 2 reps @ 70% of 1-RM Snatch

C.
In 13 minutes, establish a 1-RM Push Press

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat w/ 4 second upward phase x 5 reps @ 50 to 60%

E.
Three sets of:
Pullups x 8-10 reps
Rest 1 minute
Bent Over Row x 8-10 reps
Rest 1 minute

Wednesday (Session Two)
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 minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps (Start set 1 with empty barbell)

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean w/ 3second pause at knee + Power Jerk x 1 rep @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull x 2 reps @ 120% 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:
Dumbbell Deathmarch x 24 reps total
Rest as needed

Friday (Session Three)
Warm-Up:
1 Round: 100ft Single Arm KB OH Carry, 100ft KB Single Arm KB Front Rack Carry, 100ft KB Single Arm Farmers Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Press In Split

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps

*Start at 45% of your 1-RM Power Snatch and work up in weight as the sets go on.

B.
Every 90 seconds, for 7:30 (5 sets):
Split Jerk w/ 4 second pause in catch x 2 reps @ 60-70% of 1-RM Split Jerk

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

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat w/ 1 second pause at bottom x 5 reps @ 65 to 75% of 1-RM Back Squat

E.
Three sets of:
DB Bench Press x 8-10 reps
Tuck-Ups x 40 seconds
Barbell Bicep Curls x 10 reps
Rest as needed