December 5-11, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Tall Snatch
5 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):
Tall Snatch x 2 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

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 2 second pause at knee

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 85-100% of your 4-RM weight

*Start at 85% of your 4-RM weight and aim to work up as the sets go on.

D.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Chin-Ups x 8 reps
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up
2 Rounds: 10 Cossack Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Power Cleans, 4 Power Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85-90%

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power 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 @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.

C.
Four sets of:
Bench Press with a 4 second upward phase x 3 reps @ 65-80% of 1-RM Bench Press
Rest as needed between sets

*Start at 65% and aim to work up across the sets.

D.
Four sets of:
Deadlift x 4 reps @ 90-97% of your 4-RM Deadlift weight
Rest as needed between sets

*Start your sets at 90% of your 4-RM Deadlift weight and aim to work up as high as you can across the 4 sets!

E.
Three sets of:
DB Step-Ups to Parallel Box x 6 reps each leg
Dips with a 2 second pause at bottom x 30 seconds
Rest as needed

Aim for 2 heavy working sets.

Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
1 Round: Plank x 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
4 Power Cleans, 4 Jerk Grip Overhead Squats
4 Cleans, 4 Front Squats
4 Split 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):
Tall Clean x 2 reps

Followed by…

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

Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-10 = @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets)
Front Squat

*Sets 1-2 = 2 reps @ 85%
*Sets 3-7 = 1 rep @ 90-97%

D.
Three sets of:
Seated DB Strict Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 90 seconds between sets