June 13-19, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
3 Rounds: 3 Pull-Ups + 6 Cossack Squats + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

B.
Every 90 seconds, for 9 minutes (6 sets):
(Clean Lift Off + Clean Deadlift + Clean) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean

C.
Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Split Jerk

*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.

D.
Five sets of:
Back Squat x 7 reps @ 65-75% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest 30 seconds
Single Arm Dumbbell Row with a 1 second pause at top x 6 reps each arm
Rest as needed

*Start your sets at 65% and aim to work up to 75% across the sets if 65% feels easy.

Wednesday (Session Two)
Suggested Warm-Up:
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
5 Hang Snatch

*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):
Muscle Snatch x 3 reps

This is a warmup exercise. Keep it under 55% of your 1-RM Snatch.

B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch High Pull + 2 Hang Snatch) x 1 rep

*Set 1 = @ 70% of 1-RM Snatch
*Sets 2-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch

C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2-3 reps @ your 5-RM weight from last week

D.
Four sets of:
Deadlift x 12 reps
Rest as needed

*Start at 60% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.

E.
Three sets of:
Hanging Leg Raises with a 1 second hold at top x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*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):
Tall Snatch x 3 reps

Keep this weight light. Use it as a warmup/primer exercise to get the body firing.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 2 reps

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

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Clean + Jerk x 2 reps

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

D.
Four sets of:
Front Squat x 8 reps
Rest as needed

*Start at 55-60% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.

E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed