January 22-28, 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 90 seconds, for 15 minutes (10 sets):
Power Snatch

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

C.
In 18 minutes, build to a 6-RM Back Squat

Followed by…

Every 2:30, for 5 minutes (2 sets):
Back Squat x 3-4 reps @ your 6-RM weight

D.
Four sets of:
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Pull-Ups x 10 reps
Rest 30 seconds

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

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.

B.
In 20 minutes, build to a 1-RM Hang Snatch

C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk

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

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 6 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 & Jerk

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

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

*Sets 1-2 – 4 reps @ 75-80%
*Sets 3-4 – 3 reps @ 80-85%
*Sets 5-6 – 2 reps @ 85-90%

D.
Three sets of:
DB Push Press x 8 reps
V-Ups x 20 seconds
Rest 30 seconds

Build in weight as you go for the Push Press.