November 25-December 1, 2019 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 75 seconds, for 6:15 (5 sets):
Snatch Balance

x 2 reps

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 8 minutes (4 sets):
Snatch Lift-Off

+ Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 10 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
In 17 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30-45 seconds

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 3-5 = 1 rep @ 85% of 1-RM Split Jerk

D.
Every 3:30, for 14 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift weight

*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.

E.
Three sets of:
Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerk x 3 reps

Build over the course of the 4 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2:30, for 10 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk x 1 rep

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 88-90% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Push Press x 8 reps
L-Sit x 15-20 seconds
Bicep Curls x 15 reps
Rest 30-45 seconds

Build in weight as you go for the Push Press. You should be warm enough to jump in and use the first set as your relative “Warm up” set. Aim for 2 heavier working sets after that.