April 20-26, 2020 – 3 Day Weightlifting Program

Monday (Session One)

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

3 Rounds:
10 Air Squats
5 Inchworm Pushups
3 Burpees

2 Rounds:
10 Jumping Lunges
5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

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

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

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Split Jerk
*Set 2 = @ 75% of 1-RM Split Jerk
*Sets 3-5 = @ 80% of 1-RM Split Jerk

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

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 80%

*Note: Set 5 – Load up 80% and perform as many reps as possible!

E.
Three sets of:
Chinups with a 2 second pause at top x 8 reps
Single Arm DB 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)

5 Rounds:
8 Air Squats
6 Lunges
4 Burpees
2 Pull-Ups

With an 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):
Snatch Balance x 2 reps

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

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch High Pull + Hang Snatch x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch

C.
In 15 minutes, establish a 5-RM Overhead Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 105% of your 1-RM Clean

E.
Three sets of:
Ab Rollouts 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:
15 Air Squats
10 Pushups
5 Pull-Ups

2 Rounds:
10 Lunges
5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 60 seconds

With an empty bar:
10 Deadlift + 10 Press + 10 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):
Drop Snatch x 2 reps

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

Followed by…

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

Build over the course of the 3 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 2 reps @ 75%

C.
Every minute, on the minute, for 15 minutes (15 sets):
Clean & Jerk x 1 rep @ 75%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 6 reps @ 65-75%

Start at 65% & aim to work up as you go.

E.
In 12 minutes, build to a 10-RM Bench Pres