August 12-18, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up
1 Round: 100ft Single Arm OH KB Carry (Each), 100ft KB Farmers Carry, 100ft Front Rack KB Carry

With empty bar:
6 Back Squat, 6 Deadlift, 6 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch

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

A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps below 50% of 1-RM Snatch

B.
Every 75 seconds, for 10 minutes (8 sets):
Hang Snatch

Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 74% of 1-RM Snatch
Sets 5-8 = 1 rep @ 77-80% of 1-RM Snatch

C.
In 10 minutes, build to a 8-RM Push Press

D.
Six sets of:
Front Squat x 4 reps
Back Squat x 4 reps
At 60-70% of 1-RM Front Squat
Rest 2:15 between sets
Slowly add weight each set. Do 4 Front Squat reps, rack it, and immediately perform 4 back squat reps.

E.
Three sets of:
Pullups x 8-10 reps
Rest 1 minute
Bent Over Row x 8-10 reps
Rest 1 minute

Wednesday (Session Two)
Warm-Up
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.

A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps (Start set 1 with empty barbell)

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean) x 2 reps

Sets 1-2 = @ 65% of 1-RM Clean
Sets 3-4 = @ 70% of 1-RM Clean
Sets 5-6 = @ 75% of 1-RM Clean

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull x 4 reps @ 110% of 1-RM Clean

Focus on maintaining perfect Clean positions throughout.

D.
Three sets of:
Front Rack Lunges x 6 reps each leg
Rest 90 seconds between sets
Aim for 2 heavy working sets.

E.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed

*Goal is 30-40% of Deadlift 1RM.

Friday (Session Three)
Warm-Up
1 Round: 30Cal Bike or Row, 15 Box Step-Ups, 15 Narrow Grip Pushups

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Push Press
5 Split Jerks

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

A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 75%

B.
Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk

Sets 1-2 = 2 reps @ 65% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 70% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 75% of 1-RM Split Jerk

C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + 6 Second Lowering Phase x 2-3 reps @ 95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

Set 1 = 4 reps @ 75%
Set 2 = 6 reps @ 70%
Set 3 = 4 reps @ 80%
Set 4 = 6 reps @ 75%
Rest 1 extra minute
Set 5 = MAX repetitions at 80%

*Note: Set 5 – Load up 80% and perform as many reps as possible!

E.
Three sets of:
DB Bench Press x 10-12 reps
Tuck-Ups x 40 seconds
Barbell Bicep Curls x 12 reps
Rest as needed