March 9-15, 2020 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance

x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase

x 1 rep @ 70% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

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

C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk

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

*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-80%

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
In 14 minutes, establish a 1-RM Power Snatch

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Chinups x 8 reps
V-Ups x 30 seconds
Rest 45 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

E.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.