March 12-18, 2018 – 3 Day Weightlifting Program

Monday (Session One)

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

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean

x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean Low Pull + Clean

*Sets 1-3 – 2 reps @ 70% of 1-RM Clean
*Sets 4-6 – 2 reps @ 75% of 1-RM Clean
*Sets 7-9 – 2 reps @ 80% of 1-RM Clean
*Sets 10-12 – 1 rep @ 85% of 1-RM Clean

(Perform a Clean Low Pull, then, perform a Clean)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

D.
Four sets of:
Behind The Neck Push Press x 6 reps
Rest 30 seconds
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Build over the course of the 4 sets.

Wednesday (Session Two)
A.
Every 90 seconds, for 18 minutes (12 sets):
Hip Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch
*Sets 11-12 @ 85% of 1-RM Snatch

(Perform a Hip Snatch, then, lower the bar to the hang position above the knee & perform a snatch)

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split

x 5 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 – 2 reps @ 75%
*Sets 3-4 – 2 reps @ 80%
*Sets 5-6 – 2 reps @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 2 reps @ 85%

D.
Every 2:30, for 10 minutes (4 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 4 sets.

Friday (Session Three)
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.

Followed by…

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

Build over the course of the 4 sets.

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

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 1 rep @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80-85%

D.
Three sets of:
Chin-Ups x 10 reps
Superman Hold x 30 seconds
L-Sit x 20 seconds
Rest 60 seconds