October 30 – November 5, 2017 – 3 Day Weightlifting Program

Monday (Session One)

A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
In 25 minutes, build to a 1-RM Clean + 2 Jerks

C.
In 20 minutes, build to a 5-RM Front Squat

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 3 reps @ your 5-RM weight

D.
Four sets of:
Stationary Dips x 8 reps
Rest 30 seconds
Romanian Deadlift x 5 reps @ 85% of 1-RM Clean
Rest 90 seconds

Wednesday (Session Two)

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

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Grip Push Press + Overhead Squat

Build over the course of the 6 sets.

B.
In 25 minutes, build to a 1-RM Snatch + Hang Snatch

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

Followed by…

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

D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps

*Sets 1-2 – @ 70% of 1-RM Deadlift
*Sets 3-4 – @ 75% of 1-RM Deadlift

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

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute for 5 minutes (5 sets):
Snatch Balance x 1 rep

Build over the course of the 5 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 97%
*Sets 8-10 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 6-RM Back Squat

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 6-RM weight

D.
Four sets of:
Strict Pullups x 8 reps
Rest 30 seconds
Glute Ham Raise x 6 reps
Rest 30 seconds
L-Sit x 15 seconds
Rest 60 seconds