September 9-15, 2024 – 3 Day Weightlifting Program

Monday
Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch
4 Snatch

A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch below 60% of 1-RM Snatch

Build over the course of the 4 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 10 minutes, establish a 5-RM Push Press

D.
Six sets of:
Front Squat x 2 reps
Back Squat x 4 reps
Start at 77% of your 1-RM Front Squat and slowly add weight each set. Do 2 Front Squat reps, rack it, and immediately perform 4 back squat reps. Rest as needed between sets

E.
Three sets of:
Pullups x 5-7 reps
Rest 1 minute
Bent Over Row x 6-8 reps
Rest 1 minute

Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 20 second plank, 20 seconds Air Squats, 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean
5 Power Clean
3 Tall Clean, 3 Cleans

*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 Clean x 2 reps (Start set 1 with empty barbell)

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2:30, for 15 minutes (6 sets):
Clean x 2 reps

Set 1 = @ 70%
Set 2 = @ 74%
Set 3 = @ 78%
Set 4 = @ 82%
Set 5 = @ 86%
Set 6 = @ 87%+

The goal today is to find a 2-RM Clean

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull x 3 reps @ 115% of 1-RM Clean

Focus on maintaining perfect Clean positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 5 reps each leg

Aim for 3 heavy working sets.

E.
Three sets of:
Hip Extension on GHD Machine x 10-12 reps (Add weight if possible)
Rest 90 seconds

Friday (Session Three)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.

A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch w/ 2 second pause at knee x 1 rep @ 80%

B.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps

Sets 1-2 = @ 75%
Sets 3-4 = @ 80%
Sets 5-6 = @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + 6 Second Lowering Phase x 2 reps @ 100% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

Set 1 = 2 reps @ 85%
Set 2 = 4 reps @ 80%
Set 3 = 2 reps @ 90%
Set 4 = 4 reps @ 85%
Rest 1 extra minute
Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
DB Bench Press x 8-10 reps
Tuck-Ups x 40 seconds
DB Hammer Curls x 10 reps each arm
Rest as needed