June 8-14, 2020 – 3 Day Weightlifting Program

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

3 Rounds:
3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

*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):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

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

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Deadlift + Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee) x 1 rep

*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 80% of 1-RM Clean
*Sets 5-6 = @ 85-90% of 1-RM Clean

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%

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

*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 3-4 reps @ 85%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.

E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

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

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-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 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Pull + Snatch Pull + Snatch with a 3 second pause at knee) x 1 rep

*Set 1 = @ 75% of 1-RM Snatch
*Sets 2-3 = @ 80% of 1-RM Snatch
*Sets 4-5 = @ 85% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight

D.
In 18 minutes, establish a 1-RM Deadlift

E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges 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 minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep @ 85-93%

D.
In 16 minutes, establish a 1-RM Front Squat

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 7 reps @ 90% of your 7-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.