December 19-25, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 30 Cal Bike or Row + 25 Air Squats + 20 Pushups + 15 Lunges + 10 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Mid Hang 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 Pull + 6 second lowering phase x 2 reps @ 45-65% of 1-RM Snatch

Followed by…

Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every minute, on the minute, for 11 minutes (11 sets):
Mid Hang Snatch with a 2 second hold at bottom x 1 rep @ 65-70%

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps @ 60-70% of 1-RM Back Squat

D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 15 Cossack Squats + 15 KB Swings + 15 Box Step-Ups

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Push Press, 4 Power Jerk

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

A.
Every 90 seconds, for 7:30 (5 sets):
Low Hang Muscle Snatch x 3 reps @ 50-60% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 3 reps @ 65-70%

C.
In 15 minutes, establish a 1-RM Bench Press

D.
Three sets of:
Deadlift x 7 reps with a 3 second lowering phase @ 45-60%

*The goal is not for this to be heavy, but moderate.

E.
One set of:
Front Rack Barbell Lunges x 50 steps

Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!

Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)

A.
Every 90 seconds, for 6 minutes (4 sets):
Opposite Leg Split Jerk x 4 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight. Just a fun change of pace type of exercise!

B.
Every minute, on the minute, for 10 minutes (10 sets):
Mid Hang Clean & Jerk x 1 rep @ 65-70%

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat with a 5 second lowering phase x 3 reps @ 50-60%

D.
Three sets of:
Barbell Strict Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed between sets

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds