April 29-May 5, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 25 Cal Bike or Row, 20 KB Goblet Squats, 15 Pushups, 10 Box Step-Ups, 5 Pull-Ups
With empty bar:
5r Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch
5 Power Snatch, 5 Overhead Squat
5 Snatch w/ 3 second pause at knee

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

A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Kneeling Jump x 4 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 12 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep

Set 1 = @ 65% of 1-RM Snatch
Set 2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80-85% of 1-RM Snatch

C.
Four sets of:
Push Press x 6 reps @ 66-72%
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 @ 66%
Set 2 = 7 reps @ 69%
Set 3 = 5 reps @ 74%
Set 4 = 5 reps @ 74%
Set 5 = 3 reps @ 80%
Rest as needed between sets

E.
Three sets of:
Landmine Rows x 10-12 reps each arm
Barbell Glute Bridges x 15 reps

Wednesday
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean

Set 1 = 3 reps @ 72%
Set 2 = 2 reps @ 77%
Set 3 = 1 rep @ 82%
Sets 4-6 = 1 rep @ 85-90%

B.
In 16 minutes, build to a heavy set of 3 Thrusters (From the rack)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat @ 6002 tempo

Sets 1-2 = 4 reps @ 60-65%
Sets 3-6 = 3 reps @ 65-70%

6002 = 6 seconds down, 0 second pause at bottom, as fast as possible on the way up, 2 second rest at the top.

D.
Three sets of:
DB Box Step Overs x 6 reps each leg
Pullups x 6-8 reps

Friday (Session Three)
Warm-Up:
2 Rounds for quality:
10 second Lunge hold with knee off ground each leg
20 second Hollow Rock hold
20 second hold at bottom of Air Squat
5 Tall Cleans, 5 Tall Jerks
5 Squat Cleans, 5 Jerks

A.
Three sets of:
Tall Jerk x 3 reps starting with empty bar and slowly build
Single Leg Step-Up Jump x 3 reps each leg
Rest 45sec between sets

B.
Every 3 minutes, for 15 minutes (5 sets):
Clean & Jerk

Set 1 = 3 reps @ 65%
Set 2 = 2 reps @ 75%
Set 3 = 2 reps @ 82%
Sets 4-5= 2 reps @ 85%+

The goal today is to find a 2-RM Clean & Jerk. You may rest longer on sets 4-5 if needed.

C.
Front Squat: 5-4-4-3-3-3 @ 77-83% (5-10lbs more than last week)
Rest as needed between sets

You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc. Use the same weight across the 6 sets.

D.
Three sets of:
Incline Bench Press x 8 reps
Alternating Single Leg V-Ups x 30-45 seconds
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.