May 18-24, 2020 – 3 Day Weightlifting Program

Monday (Session One)

Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps

Keep this light & use it as a warmup.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

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

C.
In 20 minutes, establish a 3-RM Back Squat

D.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep

Do not go above 60% of your 1-RM Snatch.

B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80-85% of 1-RM Snatch

C.
In 15 minutes, establish a 5-RM Overhead Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Panda Pull x 4 reps @ 95% of your 1-RM Snatch

E.
Three sets of:
Bulgarian Split Squats x 5 reps
Rest 60 seconds

Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Squat Snatch, 3 Squat Cleans
3 Squat Snatch, 3 Split Jerks

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

A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk

x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

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

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 90 seconds, for 7:30 (5 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 75%
*Sets 2-3 = @ 80%
*Sets 4-5 = @ 85%

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 70-75%

E.
In 10 minutes, build to a 7-RM Bench Press