April 22-28, 2019 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 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):
Snatch with a 2 second pause below knee & 2 second pause in catch

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

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean + Power Jerk

*Set 1 = 1 rep @ 70% of 1-RM Power Clean
*Set 2 = 1 rep @ 75% of 1-RM Power Clean
*Set 3 = 1 rep @ 80% of 1-RM Power Clean
*Set 4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean

(The linked video shows a full clean but we want you to do a power clean. Perform a regular power clean, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed.)

D.
In 15 minutes, establish a 10-RM Back Squat

E.
Three sets of:
Incline DB Bench Press x 10 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Jerks

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Snatch

*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%

E.
Three sets of:
Chinups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

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 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 84%
*Set 4 = @ 87%
*Sets 5-6 = @ 90%

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
*Sets 7-8 = @ 85%

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds