November 11-17, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans

A.
Every 90 seconds, for 6 minutes (4 sets):
Opposite Leg Split Jerk x 4 reps

Build over the course of the 4 sets. The goal is just to have a fun change of pace exercise to start this deload week!

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull + Clean + Split Jerk with 2 second pause in catch

Sets 1-3 = 2 reps @ 60% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk

C.
In 16 minutes, establish a 7 Rep Max Back Squat (Aim for more than last week!)

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 4-5 reps @ 7-RM weight

*Aim for 5 reps, but, if you only get 4 reps that’s ok!

D.
Three sets of:
Chinups w/ 2 second pause at top x 6 reps
Bent Over Row w/ 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Warm-Up:
40cal Bike or Row, then:
2 Rounds: 10 Box Jumps, 8 Pushups, 6 Air Squats

A.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Clean x 2 reps @ 65-70%

B.
Every 2 minutes, for 10 minutes (5 sets):
Thruster x 3 reps @ 75-85% of 1-RM Thruster

C.
Every 2:30, for 7:30 (3 sets):
Snatch Deadlift x 7 reps @ 75-85% of 1-RM Snatch

D.
One set of:
DB Lunges x 60 steps
Followed by:
1-Arm DB Push Press x 30 reps each arm

Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use.

Friday (Session Three)
Warm-Up:
2 Rounds: 5 Inchworm Pushups, 5 Step-Ups to Parallel Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps @ below 70% of 1-RM Snatch
Single Leg Box Jump x 3 reps each leg

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):
Snatch w/ 2 second pause at knee & 2 second pause in catch

Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
Sets 5-6 = 1 rep @ 75% of 1-RM Snatch

C.
Five sets of:
Back Squat
Sets 1-2 = 5 reps @ 95% of your 7-RM weight
Sets 3-5 = 6 reps @ 92-97% of your 7-RM weight
Rest as needed

D.
Five sets of:
Bench Press x 6 reps @ 65-80% (Start at 65% and build up across the sets)
Hanging Leg Raises x 30 seconds
Rest as needed between sets