April 15-21, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 No Hook No Feet Snatch

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps @ below 70% of 1-RM Snatch
Single Leg Box Jump x 3 reps each leg

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps

Sets 1-4 = @ 55-60% of 1-RM Snatch
Sets 5-8 = @ 65% of 1-RM Snatch

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

C.
Four sets of:
Push Press x 8 reps @ 60-65%
Aim to start and end a few lbs higher than last week
Rest as needed between sets

D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 3303 tempo

Sets 1-3 = @ 60%
Sets 4-6 = @ 65%

3303 = 3 seconds down, 3 second pause at bottom, as fast as possible on the way up, 3 second rest at the top.

E.
Three sets of:
Supinated Grip Barbell Bent Over Row x 8-10 reps
Good Mornings x 8-10 reps

Wednesday (Session Two)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.

A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps

*Start at 45% of your 1-RM Power Snatch and work up in weight as the sets go on.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk

C.
Every 2:30, for 12:30 (5 sets):
Front Squat @ 4202 tempo

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

4202 = 4 seconds down, 0 second pause at bottom, as fast as possible on the way up, 2 second rest at the top.

D.
Two sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
Wide Grip Pullups x 6-8 reps

Friday (Session Three)
Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Cleans
5 Power Clean
5 Split Jerks

A.
Three sets of:
Jerk in Split x 3 reps (Start with empty bar and slowly build)
Sandbag Bearhug Carry x 50-75ft (Slow)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean w/ 2 second pause at knee + Jerk w/ 2 second pause in dip and 2 second pause in catch x 2 reps @ 60-70%

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat with 3 second pause at the bottom x 2 reps @ 70-75%

D.
Three sets of:
Bench Press x 10-12 reps
Hollow Body Hang x 30-45 seconds
Rest as needed