October 21-27, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans

A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps (Start first set with empty barbell)
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 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

Sets 1-2 = @ 67% of 1-RM Clean & Jerk
Sets 3-4 = @ 72% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 11 minute mark. . .

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk

C.
In 17 minutes, establish a 10-RM Back Squat

Rest 3 minutes, then perform:

One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max

D.
Three sets of:
Pullups x 10 reps
Glute Ham Raise x 6-8 reps
Pendlay Row x 10 reps
Rest as needed

Wednesday (Session Two)
Suggested 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 the empty bar)

A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 75%

B.
In 12 minutes, build to a heavy, but not quite maximal, set of 5 Thrusters

C.
Every 90 seconds, for 4:30 (3 sets):
Clean High Pull x 3 reps @ 90% of 1-RM Clean
Followed by…
Every 2:45, for 8:15 (3 sets):
Deadlift x 10 reps @ 60-65%

D.
Three sets of:
Barbell Reverse Lunges x 6 reps each leg
DB Z-Press x 12-15 reps
Rest as needed
Aim for 2 heavy working sets.

Friday (Session Three)
Warm-Up:
2 Rounds for quality:
5 Burpee Box Jump Overs
5 Pushups
5 Walking Lunges

Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Hang Snatch

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps @ below 65% of 1-RM Snatch
Box Jump x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
In 16 minutes, establish a 4-RM Hang Snatch

*The goal today is to find a heavy set of 4. Doesn’t have to be absolutely maximal.

C.
Five sets of:
Back Squat
Sets 1-3 = 5-6 reps @ your 10-RM weight
Sets 4-5 = 10 reps @ 90% of your 10-RM weight

D.
Four sets of:
Bench Press @ 3101 tempo x 10-12 reps @ 50-60%
Hollow Hold x max time
Rest as needed between sets