November 25-December 1, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Reverse Lunges w/ twist, 6 Inchworm Pushups
With empty bar:
10 Muscle Clean & Presses
5 Power Clean, 5 Front Squats
5 Cleans, 5 Power Snatch

*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 2 reps (Start first set with empty barbell)
Tall Jerk x 2 reps

Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Jerk + Clean x 1 rep

Sets 1-3 = @ 70% of 1-RM Clean & Jerk
Sets 4-5 = @ 75% of 1-RM Clean & Jerk
Sets 6-7 = @ 80% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 4-RM Back Squat (Aim for more than last week!)

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 4 reps @ 90% of your 4-RM Weight

D.
Three sets of:
Pullups x 8 reps
DB Death March x 20 steps
Pendlay Row x 8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
1 Round: 10 Air Squats, 1min plank, 10 Dips
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
6 Good Mornings, 6 Muscle Cleans
4 Power Cleans, 4 Hang Power Cleans

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

A.
In 14 minutes, build to a heavy in this complex:
Power Clean + 2 Hang Power Cleans

B.
Three sets of:
Barbell Glute Bridge x 15-20 reps
Rest 90-120 seconds between sets

C.
Every 90 seconds, for 4:30 (3 sets):
Snatch Pull x 2 reps @ 105% of 1-RM Snatch
Followed by…
Every 2:30, for 7:30 (3 sets):
Deadlift x 4 reps @ 80-85%

D.
Three sets of:
DB Step-Ups to Parallel Box x 5 reps each leg
Seated DB Strict Press x 10-12 reps
Rest as needed
Aim for 2 heavy working sets.

Friday (Session Three)
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 Overhead Squat
3 Snatch w/ 3 second pause @ knee

A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Box Jump x 3 reps

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

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch w/ 3 second pause at knee

Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
Sets 4-8 = 1 rep @ 80% of 1-RM Snatch

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

Set 1 = 3 reps @ 73%
Set 2 = 5 reps @ 67%
Set 3 = 3 reps @ 76%
Set 4 = 5 reps @ 67-70%
Sets 5-6 = 3 reps @ 75-80%

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

D.
In 14 minutes, build to a 5-RM Bench Press