February 26 – March 4, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 24 minutes (12 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean
*Sets 4-6 @ 75% of 1-RM Clean
*Sets 7-9 @ 80% of 1-RM Clean
*Sets 10-12 @ 85% of 1-RM Clean

(Perform a Clean Lift-Off, then, perform a Clean with a 2 second pause at the knee)

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

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 5-7 reps
Rest 30 seconds

Build over the course of the 3 sets.

Wednesday (Session Two)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet x 2 reps

*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 8-10 @ 80% of 1-RM Snatch

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

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split

x 5 reps

Build over the course of the 4 sets.

C.
In 18 minutes, build to a 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.

Friday (Session Three)
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 Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps

*Sets 1-2 @ 60%
*Sets 3-4 @ 65%
*Sets 5-6 @ 70-75%

D.
Three sets of:
Chinups x 8 reps
Rest 30 seconds
Hip Extension x 8 reps
Rest 30 seconds
L-Sit x 15 seconds
Rest 30 seconds