June 1-7, 2020 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Hang Muscle Clean x 3 reps

Keep this light & use it as a warm-up

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

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 85%
*Sets 4-6 = 1 rep @ 85-90%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 8 reps @ 65%
*Set 2 = 6 reps @ 75%
*Set 3 = 4 reps @ 85%
*Set 4 = 2 reps @ 90-95%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.
Three sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

4 Rounds:
10 Air Squats + 5 Lunges + 5 Push-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

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 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
In 18 minutes, build to a 1-RM Power Snatch

C.
In 15 minutes, establish a 3-RM Overhead Squat

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull with a 3 second pause at knee x 3 reps @ 110% of 1-RM Snatch

D.
Three sets of:
V-Ups x 45 seconds
Barbell Step-Ups to Parallel Box

x 5 reps each leg
Rest 60 seconds

Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

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

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 80%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps @ 80-85%

E.
In 10 minutes, build to a 7-RM Bench Press