November 27 – December 3, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Jerk in Split x 3 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean & Jerk
*Sets 4-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk

C.
In 18 minutes, build to a 3-RM Front Squat

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Front Squat x 3 reps @ 90% of 3-RM weight

D.
Four sets of:
Bench Press x 8 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 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 8 minutes (8 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + 3 Overhead Squats x 1 rep

*Sets 1-2 @ 75% of 1-RM Snatch
*Sets 3-4 @ 80% of 1-RM Snatch
*Sets 5-7 @ 85% of 1-RM Snatch
*Sets 8-10 @ 90% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4-5 reps @ 7-RM weight

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 6-RM weight

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

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 8 minutes (8 sets):
Snatch Grip Power Jerk + Overhead Squat x 1rep

Build over the course of the 8 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 80%
*Set 7 – 1 rep @ 85%
*Set 8 – 1 rep @ 90%
*Set 9 – 1 rep @ 94%
*Sets 10-12 – 1 rep @ 80-85%

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

*Sets 1-2 @ 95% of 3-RM weight
*Sets 3-5 @ 90% of 3-RM weight

D.
Three sets of:
Strict Pronated Grip Pull-ups x 5 reps
Rest 30 seconds
Glute Ham Raises x 5 reps
Rest 30 seconds
V-Ups x 15 reps
Rest 60 seconds