September 21-27, 2020 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pullups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

*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):
Tall Clean x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk

x 3 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
Chinups x 8 reps
Situps x 45 seconds
Rest as needed

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

The goal today is to increase the weight you did on Week 1. Take smart jumps to at least get 2-5lbs more!

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps

*Sets 1-2 = @ 85% of 1-RM Snatch
*Sets 3-4 = @ 90-95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Friday (Session Three)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups

2 Rounds: 10 Lunges + 5 Inchworm Pushups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*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 Position x 5 reps

Build over the course of the three sets.

Followed by….

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

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “”heavy”” on them.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

This is a consistency based day. Focus & try to make every rep!

C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Power Clean
*Sets 2-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80-85% of 1-RM Power Clean

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Sets 3-4 = 2 reps @ 85-90%
*Set 5 = 4 reps @ 80-85%:
*Set 6 = MAX repetitions at 88%

*Note: Set 6 – Load up 88% and perform as many reps as possible!

E.
In 10 minutes, build to a 10-RM Bench Press