April 23-29, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

C.
In 20 minutes, build to a 1-RM Clean with a 2 second pause at knee + Jerk

(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 2 seconds on the pull in the clean)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4-5 reps @ your 8-RM Back Squat weight

E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 90 seconds

Wednesday (Session Two)

A.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Snatch

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

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Set 1 – 1 rep @ 70% of 1-RM Power Clean
*Set 2 – 1 rep @ 75% of 1-RM Power Clean
*Set 3 – 1 rep @ 80% of 1-RM Power Clean
*Set 4 – 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 2 reps @ 80%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 80%
*Set 5 – 2-3 reps @ 90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position

x 5 reps

Build over the course of the 3 sets.

B.
In 18 minutes, build to a 1-RM Snatch

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

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Sets 4-8 – 1 rep @ 85%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

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

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ your 8-RM weight