February 12-18, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 15 Air Squats, 5 Inchworm Pushups
2 Rounds: 10 Reverse Lunges, 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 3 reps
Tall Jerk x 3 reps

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

Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

At the 11 minute mark. . .

Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch + Overhead Squat with a 1 second pause at bottom

Set 1 = 2 reps @ 70%
Sets 2-3 = 2 reps @ 75%
Sets 4-5 = 1 rep @ 80%

D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo

Sets 1-2 = 6 reps @ 55-60%
Sets 3-4 = 5 reps @ 60-65%
Sets 5-6 = 4 reps @ 65-70%

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

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)

A.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 4101 tempo x 2 reps @ 75-85% of your set of 3 last week

B.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 3 reps @ 74-78%
Sets 3-4 = 2 reps @ 78-83%
Rest as needed

C.
Every 2:15, for 9 minutes (4 sets):
Snatch Pull with a 4 second upward phase x 3 reps @ 95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Five sets of:
Deadlift
Sets 1-2 = 10 reps @ 60%
Sets 3-4 = 8 reps @ 65%
Set 5 = 6 reps @ 70%
Rest as needed

E.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed

*Goal is 30-40% of Deadlift 1RM.

Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row, 20 KB Goblet Squats, 15 Pushups, 10 Box Step-Ups, 5 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 No Feet Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving Position x 4 reps
Tall 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 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet

Sets 1-3 = 2 reps @ 65% of 1-RM Snatch
Sets 4-6 = 2 reps @ 70% of 1-RM Snatch
Sets 7-8 = 1 rep @ 75% of 1-RM Snatch

Why we do No Feet Snatches

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

C.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 3 reps @ 70% of 1-RM Power Jerk

D.
Every 2:45, for 16:30 (6 sets):
Front Squat @ 5101 tempo

Sets 1-2 = 5 reps @ 55-60%
Sets 3-4 = 4 reps @ 60-65%
Sets 5-6 = 3 reps @ 65-70%

5101 = 5 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.

E.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.