October 31-November 6, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

At the 11 minute mark…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch

C.
In 17 minutes, establish a 7 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight

D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups 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 Round: 15 Burpees + 30 Air Squats + 15 Pullups

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans
4 Power Jerks

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

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch

*Sets 1-2 = 3 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80-85% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch

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

*Sets 1-3 = 2 reps @ 75-80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean

C.
Four sets of:
Bench Press with a 2 second pause at bottom x 3 reps @ 75-85% of 1-RM Bench Press
Rest as needed between sets

*Start at 75% and aim to work up across the sets. Aim to go 5-15lbs heavier than last week for your sets

D.
In 15 minutes, build to a 6-RM Deadlift

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Close Grip Pushups x 45 seconds
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
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 Press in Clean, 3 Press in Split
3 Power Clean, 3 Jerks
3 Cleans, 3 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

Build over the course of the 3 sets

B.
Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

C.
Every 2:30, for 10 minutes (4 sets):
(Clean + Hang Clean + Jerk) x 2 reps

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

At the 11 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

D.
Five sets of:
Front Squat x 5 reps @ 70-80% of 1-RM Front Squat
Rest as needed between sets

*Start at 70% and aim to work up as you go.

E.
Three sets of:
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps
GHD Sit-Ups or Sit-Ups x 45 seconds
Rest as needed between sets