May 7-13, 2018 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-6 @ 65%
*Sets 7-8 @ 70%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-6 – 1 rep @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 @ 70% of 1-RM Back Squat
*Sets 3-4 @ 75% of 1-RM Back Squat

Wednesday (Session Two)

A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%

B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-3 @ 65%
*Sets 4-6 @ 75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Friday (Session Three)

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press)

x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position

x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 5 reps @ 65%