April 6-12, 2020 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

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

C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 70-75%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 5 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80% of 1-RM Power Snatch

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 5 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Pullups x 6 reps
Rest 60 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle 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 minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 15 minutes, establish a 1-RM Front Squat

D.
One set of:
Bearhug Sandbag Carry x 400 meters