December 25-31, 2017 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance + 2 Overhead Squats x 1 rep

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 – 2 reps @ 65% of 1-RM Snatch
*Sets 6-10 – 1 rep @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes:
Back Squat x 6 reps

*Sets 1-3 @ 60% of 1-RM Back Squat
*Sets 4-5 @ 65% of 1-RM Back Squat

D.
Three sets of:
L Sit Pullups x 8 reps
Rest 60 seconds
Glute Ham Raises x 8 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps

Build across the 6 sets to a moderate, but not maximal, double.

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 – 2 reps @ 65% of 1-RM Split Jerk
*Sets 4-5 – 2 reps @ 75% of 1-RM Split Jerk

C.
Three sets of:
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 – 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-6 – 1 rep @ 75% of 1-RM Clean & Jerk

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

*Sets 1-3 – 3 reps @ 65%
*Sets 4-6 – 3 reps @ 70%

D.
Every 2 minutes, for 8 minutes (4 sets)
Bench Press x 10 reps @ 60% of 1-RM