May 25-31, 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 minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 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 90 seconds, for 9 minutes (6 sets):
(Halting Clean Deadlift + Mid Hang Clean)

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean

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

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat

*Set 1 = 5 reps @ 70%
*Set 2 = 4 reps @ 80%
*Set 3 = 3 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
*Set 6 = MAX repetitions at 80%

*Note: Set 5 – Load up 80% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

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):
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.

B.
Every 90 seconds, for 9 minutes (6 sets):
(Halting Snatch Deadlift + Mid Hang Snatch) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch

C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 3 reps @ 100% of your 5-RM Overhead Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 110% of 1-RM Clean

E.
Three sets of:
Ab Rollouts 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 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.

B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75%

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 2 reps @ 75%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 5 reps @ 75-80%

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 4-5 reps @ your 7-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.