December 9-15, 2019 – 3 Day Weightlifting Program

Monday (Session One)
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 4 minutes (4 sets):
Drop Snatch x 2 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 85% of 1-RM Snatch
*Sets 4-5 = 1 rep @ 90% of 1-RM Snatch

At the 12 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Snatch x 2 reps @ 80% of 1-RM Snatch

C.
In 16 minutes, establish a 8 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 4-5 reps @ 8-RM weight from today (Aim for 5 reps)

D.
Three sets of:
Chin-ups x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

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

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean with a 3 second pause at knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-5 = 2 reps @ 80% of 1-RM Power Clean

C.
In 17 minutes, build to a 1-RM Split Jerk

D.
Every 3:30, for 14 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

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

E.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
DB Shoulder Front Raises x 20 reps
Rest 45 seconds

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85-90% of 1-RM Clean & Jerk

90% is very aggressive for this complex. Only try it if you made all of the 85% reps.

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps @ 88-93% of your 8-RM Back Squat weight

Start the first 2 sets at 88%. If you’re confident you can do the last sets at 93%, go up. If not, stay at 88% for the last 2 sets.

*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Push Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds

Build in weight as you go for the Push Press.