April 27-May 3, 2020 – 3 Day Weightlifting Program

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

3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats

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 Clean & Jerks
3 Clean & Jerks

*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):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat

x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Clean Pull + Clean with a 2 second pause at knee) x 1 rep

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

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

*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Sets 3-5 = @ 85% of 1-RM Split Jerk

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

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
Back Extension Barbell Row

x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Wednesday (Session Two)
Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With 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 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Lift Off

+ Snatch High Pull + Hang Snatch

) x 1 rep

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

C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 90-95% of your 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.

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

E.
Three sets of:
V-Ups x 45 seconds
Barbell Step-Ups to Parallel Box x 5 reps each leg
Rest 1 minute

Friday (Session Three)
Warm-Up

3 minutes oof Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Squat Snatch
4 Squat Snatch

*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):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position

x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps @ 80%

C.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press

*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.