November 6-12, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Push 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 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 5 reps @ 60% of 1-RM Clean
Rest 90 seconds

Wednesday (Session Two)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 65-70%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean

(Sots Press) x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 @ 60%
*Sets 4-6 @ 70%

Followed by…

Every 90 seconds, for 9 munutes (6 sets):
Snatch x 2 reps

*Sets 1-3 @ 60%
*Sets 4-6 @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 65%

D.
Two sets of:
Strict Pronated Grip Pull-Ups x 10 reps
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds