December 2-8, 2019 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 88% of 1-RM Snatch

C.
In 17 minutes, establish a 8 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 8-RM weight

D.
Three sets of:
Pull-Ups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Clean

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Behind The Neck Split Jerk + Split Jerk

*Set 1 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
In 17 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)

x 5 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 10 minutes (4 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

At the 12 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 8 reps @ 85-90% of your 8-RM Back Squat weight

Start the first 2 sets at 85%. If you’re confident you can do the last sets at 90%, go up. If not, stay at 85% for the last 2 sets.

*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 15 reps
Rest 60 seconds

Build in weight as you go for the Bench Press.