April 9-15, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four 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 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% 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 to mid thigh you can explode full speed)

C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk x 1 rep

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

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps*

*Set 1 @ 95%% of 8RM Back Squat
*Sets 2-3 @ 90% of 8RM Back Squat
*Set 4 @ 85% of 8RM Back Squat

E.
Three sets of:
Bent Over Row x 10 reps
Rest 90 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch

*Sets 1-2 – 2 reps @ 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

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Do this for 2 reps)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 – 4 reps @ 75%
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 80%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 80-85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6 reps

Friday (Session Three)
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 14 minutes (7 sets):
Clean & Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-8 – @ 85-90%

E.
Every 2:30, for 10 minutes (4 sets):
Push Press x 6 reps @ your 10-RM weight