February 3-9, 2020 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep

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

B.
In 17 minutes, establish a 3-RM Hang Snatch

Lower the bar to just above the knee (top of the knee).

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Set 5 = @ 70%

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

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

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75% of 1-RM Power Snatch

D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps

Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.

E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

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

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.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-6 = @ 75%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk

D.
In 16 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!