August 5-11, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
10 KB Goblet Squats
5 Muscle Cleans
5 Power Clean
5 Cleans
5 Jerks

A.
Every minute, on the minute, for 4 minutes (4 sets):
Jerk in Split x 3 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean + Jerk + Clean) x 1 rep

Sets 1-2 = @ 72% of 1-RM Clean & Jerk
Sets 3-4 = @ 77% of 1-RM Clean & Jerk
Sets 5-7 = @ 82-87% of 1-RM Clean & Jerk

C.
Every 2:30, for 17:30 (7 sets):
Front Squat

Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Front Squat.

D.
Four sets of:
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Ab Wheel Rollouts x 30 seconds
Rest as needed between sets

Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk

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

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

B.
Six sets of:
Deadlift
Set 1 = 4 reps @ 70%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6 = 1 rep @ 101%+

The goal today is to find a 1-RM Deadlift

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

D.
Three sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
Seated DB Strict Press x 8 reps
Rest as needed

Friday (Session Three)
Suggested Warm-Up:
1 Round: 20Cal Bike, 20 Air Squats, 20 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hip Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press In Receiving x 3 reps (Start with empty barbell)
Seated Box Jumps x 3 reps

B.
Every 75 seconds, for 10 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep @ 60-70% of 1-RM Snatch

C.
Ten sets of:
Back Squat x 3 reps @ 55-70%
Rest 75 seconds between sets

The goal here is explosiveness! Build up slowly across the sets.

D.
Four sets of:
Bench Press with a 4 second lowering phase x 4 reps @ 55-65%
Rest as needed between sets