October 9-15, 2017 – 3 Day Weightlifting Program

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split

x 5 reps

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

B.
Every 2 minutes, for 18 minutes (9 sets):
Hang Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 – 75% of 1-RM Clean & Jerk
*Sets 4-6 – 80% of 1-RM Clean & Jerk
*Sets 7-9 – 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 3 second pause at bottom x 2 reps

*Sets 1-2 – 75% of 1-RM Front Squat
*Sets 3-4 – 80% of 1-RM Front Squat
*Sets 5-6 – 85% of 1-RM Front Squat

D.
Four sets of:
Stationary Dips x 12 reps
Rest 30 seconds
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Rest 2 minutes

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

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch x 1 rep

*Sets 1-2 – 40% of 1-RM Snatch
*Sets 3-4 – 50% of 1-RM Snatch

(The 3 positions should be in this order: Hip, Mid Knee, & Floor)

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch without moving feet x 2 reps

*Sets 1-2 – 65% of 1-RM Snatch
*Sets 3-4 – 70% of 1-RM Snatch
*Sets 5-7 – 75% of 1-RM Snatch
*Sets 8-10 – 80% of 1-RM Snatch
*Sets 11-12 – 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 6 reps @ 10-RM Weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat 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):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 4 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk

*Set 1 – 2 reps @ 65%
*Sets 2-3 – 2 reps @ 70%
*Sets 4-5 – 1 rep @ 75%
*Sets 6-9 – 1 rep @ 80%
*Sets 10-12 – 1 rep @ 85%

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 – 8 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 8 reps @ 70%
*Set 4 – 4 reps @ 80%
*Set 5 – 8 reps @ 75%
*Set 6 – 4 reps @ 85%

D.
Three sets of:
Pullups x 10 reps
Rest 30 seconds
Glute Ham Raise x 8 reps
Rest 2 minutes