January 13-19, 2020 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

Use this as a warmup exercise. Don’t go above 60% of your 1-RM.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 2 second pause in bottom

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-7 = 1 rep @ 90%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 85-95% of 3-RM Back Squat

*Start at 85% of your 3-RM for the first 2 sets then go up if you’re confident you can finish the sets at 90-95% of your 3-RM! Note: If you don’t know your 3-RM, establish that today instead of doing these sets.

D.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 30 seconds
Pull-Ups x 10 reps
Rest 30 seconds

*Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position

Wednesday (Session Two)
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80-85%

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee x 1 rep

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

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

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 80-90% of your 4-RM Deadlift weight

*Start the sets at 80% of your 4-RM Deadlift and go up if you’re confident you can do 85-90%.

E.
Two sets of:
Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

D.
Three sets of:
V-Ups x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 8 reps each arm
Rest 30 seconds

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Jenn Sprague
Jenn Sprague
January 12, 2020 5:57 pm

Clean + clean & jerk….is that 2 full squat cleans before jerk?

Samantha Iglesias
Samantha Iglesias
January 13, 2020 3:04 am
Reply to  Jenn Sprague

Yeah. Clean, drop the bar, clean again and jerk