March 6-12, 2023 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
2 Rounds: 20 second Hold in Squat, 5 Inchworm Pushups
2 Rounds: 20 second plank, 5 Bent Over Rows
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Press In Split, 3 Squat Cleans

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

A.
Every minute, on the minute, for 4 minutes 4 sets):
Press In Clean (Sots Press) x 5 reps

Start with the empty bar and slowly build as you go if mobility allows.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+

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

C.
Every minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch

Sets 1-3 = 2 reps @ 67% of 1-RM Power Snatch
Sets 4-6 = 1 rep @ 77% of 1-RM Power Snatch

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second lowering phase x 3 reps @ 65 to 75%

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

Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 KB Goblet Squats, 8 Pushups, 8 Box Step Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Strict Press
5 Push Press, 5 Overhead Squat

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

A.
In 15 minutes, establish a 1-RM Push Press

B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

C.
In 18 minutes, establish a 1-RM Deadlift

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Staggered Leg Good Mornings x 6 reps each leg
Pushups x 60 seconds
Rest as needed

Friday (Session Three)
Suggested Warm-Up:
Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.

A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps @ below 55% of 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Clean x 1 rep @ 80%

D.
Every 2:30, for 17:30 (7 sets):
Front Squat

Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+

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

E.
Every 2 minutes, for 8 minutes (4 sets):
Barbell Z-Press x 8 reps

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