February 5-11, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position

x 5 reps

Build over the course of the 4 sets.

B.
In 20 minutes, build to a 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3-4 reps

*Sets 1-3 @ your 6-RM weight
*Sets 4-6 @ 95% of your 6-RM weight

Aim for 4 reps on every set. If you are unable to keep up with 4 reps, drop it down to 3 reps.

D.
Four sets of:
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving

x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Build over the course of the 4 sets.

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

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

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch + Hang Snatch x 1 rep @ 75-80% of 1-RM Snatch

C.
In 20 minutes, build to a 1-RM Hang Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)

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

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 4 minutes (4 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
In 20 minutes, build to a 1-RM Clean & Jerk

C.
In 15 minutes, establish a 1-RM Front Squat

D.
Four sets of:
Dumbbell Push Press x 6 reps
V-Ups x 20 seconds
Rest 30 seconds

Build in weight as you go for the Push Press.