June 14-20, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light KB + 10 Goblet Squats + 10 Lunges + 10 KB Swings

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 Slow Pull 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 Position x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance

x 2 reps

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 75% of 1-RM Snatch
*Set 7-8 = 1 rep @ 80% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get just above the knee you can explode full speed)

C.
Every 75 seconds, for 7:30 (6 sets):
Low Hang Power Clean + Power Jerk x 1 rep

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

D.
Six sets of:
Back Squat x 6 reps @ 70-75%
Pull-Ups with a 1 second pause at top x 6 reps
Rest 90 seconds between sets

*Start your sets at 70% and work up to 75% across the sets if 70% feels easy.

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

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

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

A.
Every 2:30, for 10 minutes (4 sets):
3 Cleans + 1 Jerk

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

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

B.
Every 75 seconds, for 7:30 (6 sets)
Back Squat x 2 reps @ 85%

C.
Every 3 minutes, for 9 minutes (3 sets):
Snatch Deadlift x 10 reps

Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Three Sets of:
Front Rack Lunges x 6 reps each leg
Dips x 30 seconds
Rest 60 seconds between sets

Aim for 2 heavy working sets.

E.
Two sets of:
Romanian Deadlift x 10 reps
V-Ups x 30 seconds
Rest as needed

(Goal weight should be 65-75% of 1-RM Clean)

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds: 4 Burpees + 8 Air Squats + 4 Pushups + 8 Lunges

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 Slow Pull 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):
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):
Slow Pull Clean + Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

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

D.
Five sets of:
Front Squat x 5 reps @ 72-77%
Rest 60 seconds
Push Press x 5 reps @ 72-77%
Rest 60-90 seconds