July 6-12, 2020 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*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):
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):
Tall Snatch x 2 reps

B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off

+ Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 10 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
In 16 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Wednesday (Session Two)

Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat + 8 Deadlift + 8 Press
4 Muscle Snatch + 4 Overhead Squat
4 Power Snatch + 4 Snatch Balances
3 Power Snatch + 3 Power Cleans
3 Power Cleans + 3 Power Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean

+ Power Jerk x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean

C.
In 13 minutes, establish a 5-RM Push Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Dips x 10 reps

Aim for 2 heavy working sets.

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

3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift + 5 Muscle Cleans + 5 Press In Split
3 Power Cleans + 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

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

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

Build over the course of the 4 sets.

B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

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

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 87-90% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Close Grip Bench Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm Up” set. Aim for 2 heavier working sets after that.