October 16-22, 2017 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split

x 5 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 20 minutes (8 sets):
Clean Pull + Clean + 2 Jerks x 1 rep

*Sets 1-3 – 70% of 1-RM Clean & Jerk
*Sets 4-6 – 75% of 1-RM Clean & Jerk
*Sets 7-8 – 80% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

*Sets 1-3 – 70% of 1-RM Front Squat
*Sets 4-5 – 75% of 1-RM Front Squat

D.
Four sets of:
Stationary Dips x 10 reps
Rest 30 seconds
Romanian Deadlift x 5 reps @ 75% of 1-RM Clean
Rest 90 seconds

Wednesday (Session Two)

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + 2 Overhead Squats

Build over the course of the 6 sets.

B.
Every 2:30, for 25 minutes (10 sets):
Snatch + 2 Hang Snatch x 1 rep

*Sets 1-2 – 65% of 1-RM Snatch
*Sets 3-4 – 70% of 1-RM Snatch
*Sets 5-7 – 75% of 1-RM Snatch
*Sets 8-9 – 80% of 1-RM Snatch
*Set 10 – 85% of 1-RM Snatch

(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 2 hang snatches)

C.
In 15 minutes, build to a 10-RM Push Press

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Push Press x 10 reps @ 90% of 10-RM

D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 8 reps

*Sets 1-2 = @ 67.5% of 1-RM Deadlift
*Sets 3-4 = @ 72.5% of 1-RM Deadlift

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 1 rep @ 80%
*Sets 6-9 – 1 rep @ 85%
*Sets 10-12 – 1 rep @ 90%

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 – 6 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 6 reps @ 74%
*Set 4 – 3 reps @ 85%
*Set 5 – 6 reps @ 78%
*Set 6 – 3 reps @ 85%

D.
Three sets of:
Strict Pronated Grip Pull-Ups x 8 reps
Rest 30 seconds
Revese Hyper x 15 reps @ 30% of your 1-RM Back Squat
Rest 30 seconds
L-Sit x 15 seconds
Rest 60 seconds