July 27-August 2, 2020 – 3 Day Weightlifting Program

Monday (Session One)

Suggested Warm-Up

3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 DB Presses each arm + 10 DB Goblet Squats

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

*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 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

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

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 16 minutes, establish a 7 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 4-5 reps @ 7-RM weight

*Aim for 5 reps, but, if you only get 4 reps that’s ok!

D.
Three sets of:
Chinups x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks

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

A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%

B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps

*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%

C.
In 13 minutes, establish a 5-RM Push Press

D.
In 13 minutes, build to a 7-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds

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

3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

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 Press in Clean, 3 Press in Split
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):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 88-92% of your 7-RM Back Squat weight

*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.

D.
Three sets of:
Bench Press x 6 reps
L-Sit x 15-25 seconds
Bicep Curls x 10 reps
Rest 1:30

Build in weight as you go for the Bench Press.