April 22-28, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Warm-Up:
1 Round for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Drop Snatch
5 Snatch

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60% of 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 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 @ 94%
Set 7 = 1 rep @ 98%
Set 8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Four sets of:
Push Press x 7 reps @ 64-69%
Aim to start and end a few lbs higher than last week
Rest as needed between sets

D.
Five sets of:
Back Squat
Set 1 = 9 reps @ 64%
Set 2 = 7 reps @ 68%
Set 3 = 5 reps @ 72%
Set 4 = 5 reps @ 72%
Set 5 = 3 reps @ 77%
Rest as needed between sets

E.
Two sets of:
Bird Dog Single Arm Rows x 10-12 reps each arm
Weighted Back Extensions x 10-12 reps

Wednesday (Session Two)
Warm-Up
1 Round for quality:
400m run
12 Box Jumps
6 Inchworm Pushups
6 Muscle Snatch
6 Slow Pull Power Snatch

A.
Every 2 minutes, for 8 minutes (4 sets):
Slow Pull Power Snatch

Sets 1-2 = 3 reps @ 70-75% of 1-RM Power Snatch
Sets 3-4 = 2 reps @ 80-85% of 1-RM Power Snatch

B.
Four sets of:
Thrusters

Sets 1-2 = 5 reps @ 88-92% of your heavy set of 5
Sets 3-4 = 4 reps @ 92-95% of your heavy set of 5
Rest as needed

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift

Sets 1-2 = 8 reps @ 65-70%
Sets 3-4 = 3 reps @ 78-83%

D.
Three sets of:
Alternating Reverse Lunge x 6-8 reps each leg
Chin-Ups x 6-8 reps

Friday (Session Three)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.

A.
Three sets of:
Slow Pull Muscle Clean x 2 reps starting with empty bar and slowly build
Seated Box Jumps x 3 reps
Rest 45 seconds between sets

B.
Every 2:30, for 10 minutes (4 sets):
(Power Clean + 2 Cleans + Jerk) x 1 rep

Sets 1-2 = @ 75% of 1-RM Clean & Jerk
Sets 3-4 = @ 80% of 1-RM Clean & Jerk

At the 11 minute mark. . .

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Front Squat: 5-4-4-3-3-3 @ 75-80% of 1-RM Front Squat
Rest as needed between sets

You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!

D.
Three sets of:
Close Grip Bench Press x 8 reps
Half Kneeling Palloff Press x 30 seconds each side
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “”Warm up”” set. Aim for 2 heavier working sets after that.