January 25-31, 2021 – 3 Day Weightlifting Program

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

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Snatch
4 Snatch

*Every new line means take a short break before moving to the next movements
*This is a deload week so %’s will be lower than usual. Focus on moving as sharply as you can and quickly moving from 1 exercise to the next.

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 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Snatch

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

C.
Every 5 minutes, for 10 minutes (2 sets):
Back Squat x 20 reps @ 40-50% of 1-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
Bent Over 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)

3 Rounds: 10 Air Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Jerks
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):
Hang Muscle Snatch x 2 reps

*Start at 50% of your 1-RM Power Snatch and work up in weight as the sets go on.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk

C.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 65-70% of 1-RM Bench Press

D.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 85-95% of 1-RM Snatch

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
DB Shoulder Front Raises x 20 reps
Rest 45 seconds

Friday (Session Three)

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

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

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 6 minutes (4 sets):
Jerk in Split x 3 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull + Clean + Split Jerk with 2 second pause in catch

*Sets 1-3 = 1 rep @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom

*Sets 1-3 = 3 reps @ 50% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 60% of 1-RM Front Squat

D.
Three sets of:
Barbell Strict Press x 8 reps
Barbell Bicep Curls x 15 reps
Rest as needed

E.
One Set of Tabata V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete