November 14-20, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances

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

A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Speed under the bar here is more important than weight. Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.

C.
In 16 minutes, establish a 7 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 4-5 reps @ 7-RM weight

*Aim for 5 reps, but, if you only get 4 reps that’s ok!

D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups x 12 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Wednesday (Session Two)
Suggested Warm-Up:
4 minutes of light cardio (bike, row, or run)

With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps

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

B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps

*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%

C.
In 14 minutes, establish a 5-RM Bench Press

D.
Four sets of:
Deadlift x 3-4 reps @ your 6-RM Deadlift weight
Rest as needed between sets

E.
Three sets of:
Barbell Lunges x 6 reps each leg
Dips x 60 seconds
Rest as needed

Aim for 2 heavy working sets.

Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Goblet Squats + 20 KB Swings + 20 KB Snatch
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps

Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.

Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 2 reps @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 96%
*Set 8 = 1 rep @ 101%+

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

C.
Five sets of:
Front Squat x 4 reps @ 75-85% of 1-RM Front Squat
Rest as needed between sets

*Start at 75% and aim to work up as you go.

D.
Three sets of:
Single-Arm DB Strict Press x 8 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds