March 5-11, 2018 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)

x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every 2 minutes, for 22 minutes (11 sets):
Clean Lift-Off + Clean with a 2 second pause at knee x 1 rep

*Sets 1-3 @ 75% of 1-RM Clean
*Sets 4-6 @ 80% of 1-RM Clean
*Sets 7-9 @ 85% of 1-RM Clean
*Sets 10-11 @ 90% of 1-RM Clean

(Perform a Clean Lift-Off, then, perform a Clean with a 2second pause at the knee)

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

*Sets 1-2 @ 67.5%
*Sets 3-4 @ 72.5%
*Sets 5-6 @ 77.5%

D.
Four sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 5-7 reps
Rest 30 seconds

Build over the course of the 4 sets.

Wednesday (Session Two)
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet

*Sets 1-2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Sets 5-7 – 2 reps @ 80% of 1-RM Snatch
*Sets 8-10 – 1 rep @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 3 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

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

D.
Every 2:30, for 10 minutes (4 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 4 sets.

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

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 65%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 75%
*Sets 7-8 – 1 rep @ 80%
*Sets 9-10 – 1 rep @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D.
Three sets of:
Pullups x 8 reps
Rest 30 seconds
Hip Extension x 8 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 30 seconds