March 30 – April 5, 2020 – 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 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 70% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every 75 seconds, for 7:30 (6 sets):
Mid Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-60%

Focus is on PERFECT form, and, exploding up once you hit the bottom.

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

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

x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 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 2 minutes, for 12 minutes (6 sets):
Clean Pull + Hang Clean + Front Squat + Jerk x 1 rep @ 65-75% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch x 2 reps

*Sets 1-2 = @ 60% of 1-RM Power Snatch
*Sets 3-4 = @ 65% of 1-RM Power Snatch
*Sets 5-6 = @ 70% of 1-RM Power Snatch

Feet should start in your landing position but they should not move.

D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 5 reps @ 60% of 1-RM Deadlift

E.
Three sets of:
Bent Over Row x 8 reps
DB Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

C.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean & Jerk x 1 rep @ 70-75% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 2 reps @ 80% of 1-RM Front Squat

E.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.