October 14-20, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round: 20-25cal bike or row, 30second plank, 30 second box stepups, 30 second pushups

With empty bar:
6 Back Squat, 6 Deadlift, 6 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Snatch Press in Receiving

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

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps @ 45% to 65% of 1-RM Snatch

Build over the course of the four sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+

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

C.
Two sets of:
Seated Alternating DB Press x 10 reps each arm
Rest 90 seconds between sets

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat @ 3201 tempo x 3 reps @ 60-70%

3201 = 3 seconds down, 2 second pause at bottom, as fast as possible up, and 1 second pause at the top.

E.
Two sets of:
Pull-Ups w/ 3 second upward phase x 5 reps
Rest 1 minute
Single Arm DB Row x 12 reps each arm
Rest 1 minute

Wednesday (Session Two)
Warm-Up:
2 Rounds: 6 Burpees, 6 Box Jumps, 6 Cossack Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Push Press
4 Power Clean, 4 Split Jerks
4 Cleans

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

A.
Every 75 seconds, for 3:45 (3 sets):
Press in Clean (Sots Press) x 5 reps

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

Set 1 = 2 reps @ 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.
Three sets of:
Deadlift w/ 2 second pause at knee x 4 reps @ 70%
Rest 90-120 seconds between sets

D.
Three sets of:
Hip Extension on GHD Machine x 10-12 reps (Add weight if possible)
Rest 90 seconds

Friday (Session Three)
Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)

A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean x 1 rep below 60% of 1-RM Power Clean

Build over the course of the 3 sets.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 2 reps @ 75% of 1-RM Power Jerk

C.
Three sets of:
Snatch Panda Pull x 2-3 reps @ 95% of 1-RM Snatch
Rest 90 seconds between sets

D.
Every 90 seconds, for 10:30 (7 sets):
Back Squat x 3 reps @ 77%

Focus on SPEED & attacking these reps!

E.
Three sets of:
DB Z-Press x 8-10 reps
V-Ups x max reps in 1 minute
Rest 60 seconds