March 28-April 3, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
3 Rounds for quality:
6 Burpee Box Jump Overs
6 Pushups
6 Walking Lunges

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

A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance

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.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 85-90% of your 3-RM Hang Snatch

*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.

C.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Hang Power Clean

+ Power Jerk) x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds

Wednesday (Session Two)
Suggested Warm-Up:
One 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 minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 6 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean with a 2 second pause 2in off the ground + Jerk) x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Set 3 = @ 75% of 1-RM Power Snatch
*Sets 4-5 = @ 80% of 1-RM Power Snatch

D.
Every 2:30, for 12:30, (5 sets):
Enderton Front Squat Complex

x 1 rep

*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Three sets of:
Chin-Ups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up
Take 5-10minutes to work on your biggest mobility & technique weaknesses.

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

B.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 2 reps

*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%

D.
Three sets of:
Bench Press x 10 reps with a 3 second pause at the bottom
Sled Push x 100 feet
Rest 90 seconds

Try to pick a challenging, but not quite maximal weight for Bench Press. Use moderate weight for the Sled Push. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.