January 8-14, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80-85% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85-90% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 80-85% of 8-RM weight

The focus here is to move as quickly as possible through the sets. Focus on speed!

D.
Four sets of:
Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight
Pullups x 12 reps
Rest 30 seconds

Wednesday (Session Two)

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 3 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Sets 6-7 – 2 reps @ 85%
*Set 8 – 2 reps @ 90%

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)

A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split

x 5 reps

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

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean Pull + Clean + Front Squat

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%

C.
Every 2:30, for 15 minutes (6 sets):
3 Front Squats + 1 Jerk x 1 rep

*Set 1 @ 70% of 1-RM in this complex
*Sets 2-3 @ 75% of 1-RM in this complex
*Set 4 @ 85% of 1-RM in this complex
*Sets 5-6 @ 90% of 1-RM in this complex

(Perform 3 Front Squats followed by 1 Jerk for each set)

D.
Three sets of:
Bench Press x 10 reps
L-Sit x 15-20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.