November 28-December 4, 2022 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch Pulls
4 Snatch

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

A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Pull + Snatch)

*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-5 = 1 rep @ 80%
*Sets 6-8 = 1 rep @ 83-88%

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM weight

*Start the sets at 85% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.

D.
Three sets of:
Chin-Ups with a 3 second lowering x 45 seconds
Bent Over Row with a 3 second lowering x 45 seconds
Glute Ham Raise with a 3 second lowering x 45 seconds
Rest 45 seconds

Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike or Row + 10 Goblet Squats + 10 Single Arm KB Press

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch
4 Power Snatch w/ 2 second pause at knee, 4 Power Jerks

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

A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep

*Sets 1-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-8 = @ 80%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk

*Sets 1-2 = 2 reps @ 75-80%
*Sets 3-4 = 1 rep @ 85-90%
*Sets 5-6 = 1 rep @ 90-95%

C.
Four sets of:
Bench Press with a 4 second upward phase x 4 reps @ 60-75% of 1-RM Bench Press
Rest as needed between sets

*Start at 60% and aim to work up across the sets.

D.
Four sets of:
Deadlift x 4 reps @ 90% of your 4-RM Deadlift weight
Rest as needed between sets

E.
One set of:
Front Rack Barbell Lunges x 50 steps

Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!

Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest technique weakness with an empty barbell
2. Take 5 minutes to work on your biggest mobility weakness.

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

Build over the course of the 3 sets

Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Jerk + Clean + Front Squat x 1 rep

*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85% of 1-RM Clean & Jerk

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

*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%

D.
Three sets of:
Seated Single-Arm DB Press x 10 reps
Barbell Bicep Curls x 10 reps
GHD Sit-Ups or Sit-Ups x 45 seconds
Rest as needed between sets

E.
One Set of Tabata V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete