October 23-29, 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 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
*Set 8 @ 90% of 1-RM Clean & Jerk

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

*Set 1 @ 70% of 1-RM Front Squat
*Set 2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Set 5 @ 70% of 1-RM Front Squat

D.
Four sets of:
Stationary Dips x 10 reps
Rest 30 seconds
Romanian Deadlift x 5 reps @ 80% 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 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-7 @ 80% of 1-RM Snatch
*Sets 8-10 @ 85% of 1-RM Snatch

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

C.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 7 reps @ 10-RM Weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 4 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk

*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 @ 82%
*Set 3 – 6 reps @ 75%
*Set 4 – 3 reps @ 86%
*Set 5 – 6 reps @ 80%
*Set 6 – 3 reps @ 90%

D.
Three sets of:
Strict Supinated Grip Pull-Ups x 8 reps
Rest 30 seconds
Revese Hyper x 15 reps @ 35% of your 1-RM Back Squat
Rest 30 seconds
L-Sit x 15 seconds
Rest 60 seconds