August 17-23, 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 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

*Start with the empty bar and work up to 50-60% (at most) across the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

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

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-3 = @ 81-85%
*Sets 4-6 = @ 85-89%

*The goal here is to have the first 3 sets be challenging but easily doable. The last 3 sets should be much harder but still have no missed reps.

D.
Three sets of:
Good Mornings x 8 reps
Dips x 8 reps
Rest 45 seconds

E.
Three sets of:
Bent Over Barbell Row x 8 reps
Chinups x 8 reps
Rest as needed

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 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses. NEW for today: If your Power Clean is higher than your Power Jerk – also establish a max Power Clean after you establish this max.

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3 reps @ 90-95% of your 3-RM Push Press

*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 2 reps @ your 4-RM Deadlift Weight

*If you don’t know your 4-RM Deadlift, establish that today instead of doing these sets.

E.
Two sets of:
Bulgarian Split Squats x 5 reps each leg
Plank x 60 seconds
Rest as needed

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 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk

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

C.
In 16 minutes, build to a 1-RM Front Squat

D.
Two sets of:
Bench Press x 15 reps
L-Sit x 15-25 seconds
Rest as needed

Build in weight as you go for the Bench Press.

E.
Two sets of:
Pushups x max reps in 45 seconds
Bicep Curls x max reps in 45 seconds with empty barbell
Rest 90 seconds