January 29 – February 4 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 87-90%
*Sets 7-8 – 1 rep @ 90-93%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Snatch x 1 rep @ 80%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps

*Sets 1-2 – @ 95% of your 6-RM weight
*Sets 3-4 – @ 90% of your 6-RM weight
*Sets 5-6 – @ 85% of your 6-RM weight

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 8 reps
Rest 30 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Snatch x 1 rep

*Sets 1-2 – @ 70%
*Sets 3-4 – @ 75%
*Sets 5-6 – @ 80%
*Sets 7-8 – @ 85%
*Sets 9-10 – @ 90%

C.
Every minute, on the minute, for 5 minutes (5 sets):
Clean & Jerk

*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 3 minutes (3 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk

*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 1 rep @ 85%

Immediately followed by…

Every 45 seconds, for 3 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%

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

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

D.
Four sets of:
Bench Press x 8 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.