September 4-10, 2023 – 3 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Snatch
4 Snatch

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
Sets 5-6 = 1 rep @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Power Clean + 3 Front Squats + Power Jerk) x 1 rep

Sets 1-2 = @ 60% of 1-RM Power Clean
Sets 3-4 = @ 65% of 1-RM Power Clean
Sets 5-6 = @ 70% of 1-RM Power Clean

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Single Leg DB RDL x 8 reps Each Leg
Rest 60 seconds

Wednesday (Session Two)
Suggested Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Cleans
5 Power Clean
5 Split Jerks

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

B.
Every 90 seconds, for 9 minutes (6 sets):
(Hang Clean + Power Jerk + Split Jerk)

Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch High Pull + Hang Power Snatch x 1 rep @ 67% of 1-RM Power Snatch

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 70% of 1-RM Snatch

C.
In 14 minutes, build to a “Heavy” but not quite maximal set of 5 of: Barbell Strict Press

D.
Every minute, on the minute, for 10 minutes (10 sets):
Front Squat x 3 reps @ 60-70% of 1-RM Front Squat

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds

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