August 30-September 5, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
Two rounds for quality:
50-ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans

A.
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Jerk In Split Position x 3 reps

Build over the course of the 3 sets. These are meant to be light / warm-up sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Lift Off + Clean Pull + Clean + Front Squat + Jerk) x 1 rep @ 80%

C.
Five sets of:
Front Squat x 5 reps @ 90% of your 5-RM weight
Rest as needed between sets

D.
Four sets of:
Push Press x 4-5 reps @ 8-RM weight
Rest as needed between sets

*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.

Wednesday (Session Two)

Warm-Up:
Two Rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Muscle Snatch
5 Power Cleans
5 Power Snatch
5 Power Jerk

A.
Every minute, on the minute, for 12 minutes (12 sets):
Power Snatch x 1 rep @ 80%

B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%

C.
Four sets of:
Front Rack Reverse Lunges x 6 reps each leg
Rest as needed between sets

D.
Three sets of:
Glute Ham Raise x 6 reps
Pull-Ups x 12 reps
Rest 60 seconds

Friday (Session Three)

Warm-Up:
Three Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
16 Walking Lunges

Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving

x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 15 minutes (10 sets):
(Snatch Lift Off + Snatch High Pull

+ Snatch) x 1 rep

*Sets 1-5 = @ 75%
*Sets 6-10 = @ 80%

C.
Six sets of:
Back Squat

*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 5-6 reps @ 75%
*Sets 5-6 = 7-8 reps @ 70%

Rest as needed between sets

D.
Three sets of:
DB Bench Press x 12 reps
Prone Plank x 60 seconds
Bent Over Row x 10 reps
Rest 60 seconds