November 13-19, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Push Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 @ 75%
*Sets 4-6 @ 80%

D.
Three sets of:
Bench Press x 10 reps
Rest 60 seconds
Back Extension x 10 reps
Rest 60 seconds

Build over the course of the 3 sets.

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 7 reps @ 90% of 7-RM weight

D.
In 18 minutes, build to a 6-RM Deadlift

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute for 5 minutes (5 sets):
(Snatch Grip Power Jerk + Overhead Squat) x 1rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 28 minutes (14 sets):
Snatch + Overhead Squat

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 1 rep @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85%
*Sets 11-12 – 1 rep @ 90%
*Sets 13-14 – 1 rep @ 80%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-2 – 3 reps @ 6-RM weight
*Sets 3-5 – 4 reps @ 6-RM weight

D.
Three sets of:
Strict Supinated Grip Pull-Ups x 6 reps
Rest 30 seconds
Reverse Hyper x 15 reps @ 35% of your 1-RM Back Squat
Rest 30 seconds
V-Ups x 12 reps
Rest 60 seconds