March 26 – April 1, 2018 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warm-up and to practice keeping your elbows high as long as possible.)

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

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

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

*Sets 1-2 – 2 reps @ 60%
*Sets 3-5 – 2 reps @ 65%
*Sets 6-8 – 2 reps @ 70%
*Sets 9-10 – 2 reps @ 75%

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 @ 65-70%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 75-80%

D.
Three sets of:
Behind The Neck Push Press x 5 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Build over the course of the 3 sets.

Wednesday (Session Two)
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Sets 1-3 – 2 reps @ 65%
*Sets 4-5 – 2 reps @ 70%
*Sets 6-8 – 2 reps @ 75%
*Sets 9-10 – 2 reps @ 80%

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split

x 5 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk + Behind The Neck Split Jerk

*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 65%
*Sets 5-6 – 1 rep @ 70%
*Sets 7-8 – 1 rep @ 75%
*Sets 9-10 – 1 rep @ 80%

D.
Every 2 minutes, for 6 minutes (3 sets):
Front Rack Lunges x 6 reps each leg

Build over the course of the 3 sets.

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

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch Low Pull + Snatch + Overhead Squat x 1 rep

*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-6 @ 65% of 1-RM Snatch
*Sets 7-8 @ 70% of 1-RM Snatch
*Sets 9-10 @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D.
Two sets of:
Chin-Ups x 10 reps
Hip Extension x 10 reps
L-Sit x 20 seconds
Rest 60 seconds