October 28-November 3, 2024 – 3 Day Weightlifting

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 second plank, 20 seconds Air Squats, 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Clean
5 Clean & Jerk

*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):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets

B.
Every 2:30, for 10 minutes (4 sets):
(3 Cleans + 1 Jerk) x 1 rep

Sets 1-2 = @ 72% of 1-RM Clean & Jerk
Sets 3-4 = @ 77% of 1-RM Clean & Jerk

At the 11 minute mark. . .

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
In 17 minutes, establish a 10 Rep Max Back Squat

*Aim for a few lbs more than you did last week on the 10RM! This is as much of a mental challenge as it is a physical challenge, attack it!

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pullups 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:
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 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%

B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 3 reps @ 75-85% of 1-RM OHS

C.
Every 90 seconds, for 4:30 (3 sets):
Snatch High Pull x 3 reps @ 93% of 1-RM Snatch

Followed by…

Every 2:45, for 8:15 (3 sets):
Deadlift x 8 reps @ 65-70%

D.
Three sets of:
DB Step-Ups to Parallel Box x 6 reps each leg
Seated DB Strict Press x 12-15 reps
Rest as needed
Aim for 2 heavy working sets.

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: with light DB, 10 Squats, 5 Swings Each Arm, 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 2 reps below 60% of 1-RM Snatch
Double Leg Bounds x 5 reps

B.
Every 2:15, for 11:15 (5 sets):
Hang Snatch x 3 reps @ 85-90% of your 4-RM Hang Snatch

*If you don’t know your 4-RM Hang Snatch, establish that today instead of doing these sets.

C.
Five sets of:
Back Squat
Sets 1-3 = 8 reps @ 94% of your 10-RM weight
Sets 4-5 = 10 reps @ 92% of your 10-RM weight
Rest as needed

D.
Five sets of:
Bench Press x 8 reps @ 60-75% (Start at 60% and build up across the sets)
Weighted Plank x 40 seconds
Rest as needed between sets