February 10-16, 2020 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving

x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 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 10 minutes (5 sets):
Hang Snatch x 2 reps @ 95% of your 3-RM Hang Snatch

*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 80%

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

x 4 reps

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

E.
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
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):
Clean Grip Overhead Squat x 4 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 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% 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 7 minutes (7 sets):
Power Snatch x 1 rep @ 80%

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.

E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

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%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

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

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(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:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.