January 22-28, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 1 minute Air Squats, 1 minute Plank
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Power Cleans, 3 Front Squats
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 2 reps below 55% of 1-RM Clean

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

Sets 1-2 = 1 rep @ 78% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 83% of 1-RM Clean & Jerk

At the 11 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch with a 2 second pause at knee

Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
Sets 3-5 = 1 rep @ 80-85% of 1-RM Power Snatch

D.
Every 2:30, for 15 minutes (6 sets):
Back Squat @ 4201 tempo

Sets 1-2 = 5 reps @ 66%
Sets 3-4 = 3 reps @ 73%
Sets 5-6 = 2-3 reps @ 76-80%

4201 = 4 seconds down, 2 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.

E.
Three sets of:
Dumbbell Z Press x 8-10 reps
Rest 30 seconds
Feet Elevated Ring Rows x 8-10 reps @ 1111 tempo
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5-10 minutes to work on your biggest mobility weakness and/or technique weakness

A.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 3201 tempo x 2 reps @ 85-95% of your heavy set of 4.

B.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 4-6 reps @ 68-73%
Sets 3-4 = 2-3 reps @ 80-85%
Rest as needed

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps @ 95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Five sets of:
Deadlift with 1 second pause at knee
Sets 1-2 = 5 reps @ 65%
Sets 3-4 = 4 reps @ 70%
Set 5 = 3 reps @ 75-80%
Rest as needed

E.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed

*Goal is 35-45% of Deadlift 1RM.

Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row, 10 KB Goblet Squats, 10 Pushups, 10 Box Step-Ups, 10 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch w/ 1sec pause right off the ground
*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 2 reps
Drop Snatch x 2 reps

Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 1 second pause right off the ground

Set 1 = 2 reps @ 70% of 1-RM Snatch
Set 2 = 2 reps @ 75% of 1-RM Snatch
Set 3 = 2 reps @ 79% of 1-RM Snatch
Set 4 = 1 rep @ 82% of 1-RM Snatch
Set 5 = 1 rep @ 85% of 1-RM Snatch
Set 6 = 1 rep @ 85-88% of 1-RM Snatch

C.
Every 90 seconds, for 7:30 (5 sets):
Mid Hang Power Clean

Sets 1-2 = 2 reps @ 76% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
Set 5 = 1 rep @ 84% of 1-RM Power Clean

D.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3101 tempo

Set 1 = 2 reps @ 76%
Set 2 = 4 reps @ 70%
Set 3 = 2 reps @ 80%
Set 4 = 4 reps @ 74%
Sets 5-6 = 2 reps @ 82-86%

3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.

E.
Three sets of:
Tempo Stationary Dips @ 1111 x 8-12 reps
Single Leg Barbell Good Mornings x 8 reps each leg
Rest as needed