January 31-February 6, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up

3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances

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

A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Speed under the bar here is more important than weight. Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses at the max weight.

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 5-6 reps @ 8-RM weight

*Aim for 6 reps, but, if you only get 5 reps that’s ok!

D.
Three sets of:
Chinups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Wednesday (Session Two)

Suggested Warm-Up
2 Rounds for quality:
200 Meter Run
6 Stepups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean

A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 1 rep

*Sets 1-3 = @ 80-85% of 1-RM Power Snatch
*Sets 4-6 = @ 85-90% of 1-RM Power Snatch

B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps

*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 4 reps @ 75-85%

*Start at 75% and aim to work up across the sets

D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 5-6 reps @ 75-85%

*Start at 75% and aim to work up to as close to 85% as possible as the sets go on.

E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Plank x 60 seconds (Add weight if possible)
Rest 45 seconds

Friday (Session Three)

Suggested Warm-Up
3 Rounds: 5 KB Goblet Squats + 5 KB Swings + 5 KB Snatches each arm
1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Build over the course of the 3 sets

Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 2:30, for 20 minutes (8 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 @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Four sets of:
Back Squat x 6 reps @ 85-95% of your 8-RM Back Squat weight
Rest as needed between sets

*Start the sets at 85% of your 8-RM Back Squat weight. If you make all 6 reps, go up to 90% for the next set. If you make all 6 there, go up to 95% 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:
Single-Arm DB Strict Press x 10 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds