October 4-10, 2021 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
20 second plank
20 second Superman hold
20 second hold at bottom of Air Squat
5 Tall Cleans, 5 Tall Jerks
5 Power Cleans, 5 Jerks

A.
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Power Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk) x 1 rep @ 80-85%

*Start at 80% and aim to work up to 85% across the sets.

C.
In 14 minutes, establish a 4-RM Front Squat

*Aim to increase your 4-RM from 2 weeks ago.

Followed by…

One set of:
Front Squat x max reps @ 85% of your 4-RM weight

D.
Four sets of:
Push Press x 3 reps @ 95% of your 4-RM Push Press
Rest as needed between sets

Wednesday (Session Two)
Suggested Warm-Up:
Two Rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Muscle Snatch
5 Power Cleans
5 Power Snatch
5 Power Jerk

A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 85%

B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 85-90%

C.
In 16 minutes, establish a 5-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-ups x 6 reps
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up
One Round for quality:
30 seconds Air Squats
30 seconds Pushups
30 seconds Reverse Lunges
5 Drop Snatch
5 Snatch Balance
5 Snatch Pulls
5 Muscle Snatch
5 Power Snatch
5 Snatch

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

B.
Every 90 seconds, for 15 minutes (10 sets):
(Snatch Pull + Snatch) x 1 rep

*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
*Sets 7-10 = @ 85% of 1-RM Snatch

C.
Seven sets of:
Back Squat

*Sets 1-4 = 1 rep @ 90%
*Sets 5-6 = 3-4 reps @ 85%
*Set 7 = 12 reps @ 60-65%

Rest as needed between sets

D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Single-Arm DB Row x 8 reps each arm
Rest 60 seconds