July 13-19, 2020 – 3 Day Weightlifting Program

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

3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 Single Arm DB Presses Per Arm + 10 DB Goblet Squats

With empty bar:
5 Deadlift, 5 Press, 5 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):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

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

C.
In 17 minutes, establish a 7 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight

D.
Three sets of:
Chin-Ups x 8 reps
Bent Over Barbell Row x 8 reps
Romanian Deadlift x 8 reps
Rest as needed

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 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):
Power Snatch with a 2 second pause at knee

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

*This video shows 3 seconds, but we just want 2 seconds.

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 85-90% of 5-RM Push Press

*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.

D.
In 16 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Dips x 10 reps
Rest as needed

Aim for 2 heavy working sets.

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

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round:
Hold bottom of Air Squat for 60 Seconds

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

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

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Press in Split x 4 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 10 minutes (4 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

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

At the 12 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps @ 85-90% of your 7-RM Back Squat weight

Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90%, go up. If not, stay at 85% for the last 2 sets.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed

Build in weight as you go for the Bench Press.