December 4-10, 2017 – 3 Day Weightlifting Program

Monday (Session One)

Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
Four sets of:
Bench Press x 6 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.

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

Followed by…

Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
In 25 minutes, build to a 2-RM Snatch

C.
In 15 minutes, build to a 4-RM Push Press

Every 2 minutes, for 4 minutes (2 sets):
Push Press x 2 reps @ 4-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

Build over the course of the 4 sets.

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

Build over the course of the 4 sets.

B.
In 25 minutes, establish a 2-RM Clean & Jerk

C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-3 @ 85%
*Sets 4-6 @ 90%
*Sets 7-8 @ 93-96%

D.
Four sets of:
Strict Pronated Grip Pull-Ups x 5 reps
Rest 30 seconds
Glute Ham Raises x 6 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds