October 7-13, 2019 – 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):
Hip Snatch x 1 rep

*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch

C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%

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

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70%

C.
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%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65-70%

E.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

D.
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 70% of 1-RM Clean

D.
One set of:
Backwards Sled Pull x 400 meters

Walk this. You should be walking backwards and pulling the sled.

E.
One set of:
Sled Push x 400 meters

Walk this. Keep the weight light but just keep the sled moving.