November 20-26, 2017 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind The Neck Jerk in Split x 3 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Clean & Jerk x 1 rep

*Sets 1-2 @ 80% of 1-RM Clean & Jerk
*Sets 3-5 @ 85% of 1-RM Clean & Jerk
*Sets 6-7 @ 90% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

D.
Four sets of:
Bench Press x 10 reps
Rest 60 seconds
Back Extension x 10 reps
Rest 90 seconds

Build over the course of the 4 sets.

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 2 reps

Build over the course of the 8 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep

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

The goal is to try to power snatch 85% of your 1-RM Snatch. If you are unable to power snatch 85% of your 1-RM Snatch – Treat this as a snatch double.

C.
In 15 minutes, build to a 7-RM Push Press

Every 2:30, for 5 minutes (2 sets):
Push Press x 4 reps @ 7-RM weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + Jerk

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

C.
In 18 minutes, build to a 3-RM Back Squat

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 3 reps @ 90-95% of 3-RM weight

D.
Four sets of:
Strict Supinated Grip Pull-Ups x 6 reps
Rest 30 seconds
Revese Hyper x 15 reps @ 40% of your 1-RM Back Squat
Rest 30 seconds
V-Ups x 12 reps
Rest 60 seconds