December 11-17, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 3 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 6 minutes (3 sets):
Behind The Neck Jerk In Split x 3 reps

Build over the course of the 3 sets.

B.
In 25 minutes, build to a 1-RM Clean & Jerk

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

*Sets 1-2 @ 85%
*Sets 3-4 @ 90%
*Sets 5-6 @ 95%

D.
In 15 minutes, build to a 1-RM Bench Press

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 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

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

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7 – 1 rep @ 80%
*Set 8 – 1 rep @ 85%
*Set 9 – 1 rep @ 90%
*Set 10 – 1 rep @ 95%
*Sets 11-12 – 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 90-95% of 4-RM weight

D.
In 18 minutes, build to a 3-RM Deadlift

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 1 rep

Build over the course of the 8 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 98%
*Sets 8-10 – 1 rep @ 101%+

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

C.
In 20 minutes, build to a 1-RM Back Squat

D.
Four sets of:
Supinated Grip Strict Pull-Ups x 3 reps
Rest 30 seconds
Glute Ham Raises x 6 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds