April 2-8, 2018 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

D.
In 15 minutes, establish a 8-RM Back Squat

E.
Three sets of:
Pull-Ups x 10 reps
Rest 90 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 2 reps

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Do this for 2 reps)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Clean
*Sets 3-4 @ 75% of 1-RM Power Clean
*Sets 5-6 @ 80% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

C.
In 20 minutes, build to a 1-RM Front Squat

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 65-75% of 1-RM Clean)

Friday (Session Three)
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):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

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

C.
In 18 minutes, build to a 1-RM Clean & Jerk

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-2 @ 80%
*Sets 3-5 @ 85%
*Sets 6-8 @ 90%

E.
In 15 minutes, build to a 10-RM Push Press