December 18-24, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Drop to Split x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

B.
Every 3 minutes, for 18 minutes (6 sets):
Split Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%+

The goal today is to find a 1-RM Split Jerk.

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

D.
Four sets of:
Bench Press x 4 reps
Rest 60 seconds
Back Extension x 8 reps
Rest 90 seconds

Build over the course of the 4 sets.

Wednesday (Session Two)

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Set 7 – 1 rep @ 80%
*Sets 8-9 – 1 rep @ 85%

C.
In 18 minutes, build to a 1-RM Push Press

D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 5 reps each leg

Build over the course of the 4 sets.

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
In 25 minutes, establish a 1-RM Snatch

C.
In 25 minutes, establish a 1-RM Clean & Jerk

D.
Three sets of:
Strict Pronated Grip Pull-Ups x 3 reps
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds