January 15-21, 2018 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Set 3 – 1 rep @ 75% of 1-RM Snatch
*Set 4 – 1 rep @ 78% of 1-RM Snatch
*Set 5 – 1 rep @ 82% of 1-RM Snatch
*Set 6 – 1 rep @ 86% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 90% of 1-RM Snatch
*Sets 9-12 – 1 rep @ 80-85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move.)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 8-RM weight

D.
Four sets of:
Glute Ham Raise x 6 reps
Rest 30 seconds
Chinups x 10 reps
Rest 30 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat with a 3second pause at the bottom x 3 reps

(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 90 seconds, for 15 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Sets 6-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk

*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 2 reps @ 75%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 2 reps @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Lunges x 8 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
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 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat + Jerk Dip

*Set 1 – 1 rep @ 65%
*Set 2 – 1 rep @ 70%
*Sets 3-4 – 1 rep @ 75%
*Sets 5-7 – 1 rep @ 80%
*Sets 8-9 – 1 rep @ 85%
*Set 10 – 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM in this complex:
3 Front Squats + 1 Jerk

(3 Front Squats followed by 1 Jerk = 1 rep of this complex)

D.
Three sets of:
Bench Press x 8 reps
Rest 30 seconds
Prone Plank x 60 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.