May 13-19, 2024 – 3 Day Weightlifting Program

Monday (Session One)
1 Round:
5 Burpee Box Jump Overs
5 KB Goblet Squats
5 Box Step Ups
5 KB Snatch each arm
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps @ below 70% of 1-RM Snatch
Single Leg Box Jump x 3 reps each leg

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 14 minutes (7 sets):
Snatch

Set 1 = 2 reps @ 74%
Set 2 = 2 reps @ 78%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 90%
Sets 6-7 = 1 rep @ 90-94%

C.
Four sets of:
Push Press x 3 reps @ 77-85%
Aim to start and end a few lbs higher than last week
Rest as needed between sets

D.
Five sets of:
Back Squat
Set 1 = 7 reps @ 70%
Set 2 = 5 reps @ 75%
Set 3 = 4 reps @ 80%
Set 4 = 4 reps @ 80%
Set 5 = 2 reps @ 88%
Rest as needed between sets

E.
Three sets of:
Supinated Grip Barbell Bent Over Row x 10-12 reps
Good Mornings x 10-12 reps

Wednesday (Session Two)
Warm-Up:
400m run
10 Inchworm Pushups
10 Cossack Squats
10 Air Squats w/ 2 secold hold at bottom
5 Muscle Clean & Press
5 Front Squats

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch OR Power Clean – Whichever one has been feeling stronger

Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch OR Power Clean. Limit yourself to 2 misses.

B.
Four sets of:
Thrusters x 2 reps

Sets 1-2 = @ 90-95% of your heavy set of 3
Sets 3-4 = @ 95-100% of your heavy set of 3
Rest as needed

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 6002 tempo

Sets 1-2 = 4 reps @ 60-65%
Sets 3-6 = 3 reps @ 65-70%

6002 = 6 seconds down, 0 second pause at bottom, as fast as possible on the way up, 2 second rest at the top.

D.
Three sets of:
Alternating Reverse Lunge x 6-8 reps each leg
Chin-Ups x 6-8 reps

Friday (Session Three)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.

A.
Three sets of:
Jerk in Split x 3 reps (Start with empty bar and slowly build)
Sandbag Bearhug Carry x 50-75ft (Slow)

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 84%
Set 5 = 1 rep @ 88%
Sets 6-7 = 1 rep @ 90-95%

C.
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.

D.
Three sets of:
Bench Press x 10-12 reps
Hollow Body Hang x 30-45 seconds
Rest as needed