February 26-March 3, 2024 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans

A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps
Jerk In Split x 3 reps

B.
Every 75 seconds, for 12:30 (10 sets):
Clean & Jerk x 1 rep @ 70-80%

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 86%
Sets 5-6 = 1 rep @ 90-94%

D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo

Sets 1-2 = 4-5 reps @ 66-70%
Sets 3-4 = 3-4 reps @ 72-76%
Sets 5-6 = 2-3 reps @ 76-80%

3101 = 3 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.

E.
Three sets of:
Mixed Grip Pull-Ups (5/Direction) x 10 reps
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes

Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)

A.
Every 3 minutes, for 9 minutes (3 sets):
Overhead Squat x 6 reps @ 65-75% of your heavy set of 3

B.
Four sets of:
Bench Press
Sets 1-2 = 5-6 reps @ 68-73%
Sets 3-4 = 4-5 reps @ 73-77%
Rest as needed

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 2 reps @ 100% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Five sets of:
Deadlift
Sets 1-2 = 8 reps @ 64-67%
Sets 3-4 = 6 reps @ 71%
Set 5 = 4 reps @ 77%
Rest as needed

E.
Three sets of:
Barbell Hip Thrusts x 10-12 reps
Rest as needed

*Goal is 35-50% of Deadlift 1RM.

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Inchworm Pushups + 5 Step-Ups to Parallel Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch

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

A.
Three sets of:
Snatch Press from Receiving Position x 5 reps
Snatch Balance x 2 reps
Rest 45 seconds

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every minutes, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 65-75%

Focus on consistency today. The goal is to make ALL of the sets!

C.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM Power Jerk

D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

Set 1 = @ 65%
Set 2 = @ 70%
Set 3 = @ 75%
Sets 4-6 = @ 75-80%

E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed