November 18-24, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
3 Rounds:
6 KB Swings, 6 KB Goblet Squats, 6 KB Snatch

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Clean & Jerks

*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):
Jerk in Split x 3 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2:30, for 17:30 minutes (7 sets):
Clean & Jerk

Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 70%
Set 3 = 2 reps @ 75%
Set 4 = 2 reps @ 80%
Set 5 = 1 rep @ 85%
Sets 6-7 = 1 rep @ 90%+

The goal today is to find a 2-RM Clean & Jerk.

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

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

D.
Three sets of:
Pullups x 6 reps
Staggered Leg Good Mornings x 6 reps each leg
1-Arm DB Row w/ 2 second pause at top x 8 reps each arm
Rest as needed

Wednesday (Session Two)
Suggested 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 the empty bar)

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep @ 90%

B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 5 reps @ 70-80% of 1-RM OHS

C.
Every 90 seconds, for 4:30 (3 sets):
Clean Pull x 2 reps @ 102% of 1-RM Clean
Followed by…
Every 2:30, for 7:30 (3 sets):
Deadlift x 5 reps @ 75-80%

D.
Three sets of:
Barbell Reverse Lunges x 6 reps each leg
DB Z-Press x 12-15 reps
Rest as needed
Aim for 2 heavy working sets.

Friday (Session Three)
Suggested Warm-Up:
1 Rounds: 20meter Single Arm DB Overhead Lunge, 16 Hang DB Power Snatch
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Squat Snatch
5 Snatch Balances

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60% of 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 2:30, for 12:30 (5 sets):
Front Squat @ 3101 tempo

Set 1 = 4 reps @ 70%
Set 2 = 6 reps @ 65%
Set 3 = 4 reps @ 73%
Set 4 = 6 reps @ 68%
Set 5 = 4 reps @ 75%

3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.

D.
Five sets of:
Bench Press @ 3101 tempo x 6-8 reps @ 55-70%
V-Ups x 20-30 seconds
Rest as needed between sets