December 2-8, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Strict Press
4 Press In Split
4 Muscle Cleans
4 Power Cleans
4 Clean & Jerks

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 2 reps (Start with empty barbell and slowly build)

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Jerk + Clean + Front Squat x 1 rep

Sets 1-3 = @ 75% of 1-RM Clean & Jerk
Sets 4-5 = @ 80% of 1-RM Clean & Jerk
Sets 6-7 = @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM weight

*Start the sets at 85% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.

D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pullups x 12 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

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 w/ 2 second pause at knee x 1 rep @ 85%

B.
Every 2:30, for 10 minutes (4 sets):
Thruster x 4 reps @ 75-85% of 1-RM Thruster

C.
Every 90 seconds, for 4:30 (3 sets):
Clean Pull w/ 6second lowering x 2 reps @ 90% of 1-RM Clean
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 3 reps @ 80-90%

D.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Barbell Strict Press x 8-10 reps
Rest as needed
Aim for 2 heavy working sets.

Friday (Session Three)
Warm-Up:
2 Rounds: 25ft Single Arm DB Overhead Lunge, 10 DB presses each arm, 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch
5 Snatch Balance

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

A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
Double Leg Bounds x 5 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch w/ 3 second pause at knee

Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
Sets 3-4 = 1 rep @ 80% of 1-RM Snatch
Sets 4-8 = 1 rep @ 85% of 1-RM Snatch

https://youtu.be/D3IuWIF-63s”

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3101 tempo

Set 1 = 2 reps @ 76%
Set 2 = 4 reps @ 70%
Set 3 = 2 reps @ 80%
Set 4 = 4 reps @ 74%
Sets 5-6 = 2 reps @ 82-86%

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 @ 5001 tempo x 4 reps @ 55-75%
Weighted Plank x 40 seconds
Rest as needed between sets