May 4-10, 2020 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep

Do not go heavier than 60% of your 1-RM Power Clean. This is just a warm-up.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep

*Set 1 = @ 75% of 1-RM Clean
*Set 2 = @ 80% of 1-RM Clean
*Sets 3-4 = @ 85% of 1-RM Clean
*Sets 5-6 = @ 90% of 1-RM Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep

*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Set 3 = @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch

x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep

*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch

C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets

D,
Every 2 minutes, for 8 minutes (4 sets):
Clean High Pull x 4 reps @ 100% of your 1-RM Clean

E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

A.
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.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 85-93%

C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%

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

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85-90%
*Set 4 = 4 reps @ 80-85%:
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
In 10 minutes, build to a 10-RM Bench Press