December 12-18, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
8 Deadlift, 8 BTN Press, 8 Back Squat
3 Muscle Snatch, 3 Overhead Squats
3 Power Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squats

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

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Power Snatch x 1 rep

This is meant to be a warmup exercise, stay light.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 2 second pause at knee

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 87-92%

C.
In 17 minutes, establish a 4-RM Back Squat (Try to increase this from 3 weeks ago)

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 95% of 4-RM weight

D.
Six sets of:
Push Press x 1 rep @ 85-95%
Rest as needed between sets

E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds

Tuesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Power Cleans

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

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch. Limit yourself to 2 misses.

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean x 2 reps @ 75-80%

C.
In 17 minutes, work up to a heavy, but not quite maximal, set of 2 for the Deadlift.

*You are working up to a heavy double.

D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Hanging Leg Raises x 30 seconds
Rest 60 seconds

E.
One set of:
Banded March x 5 minutes
Rest as needed

Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Box Jumps + 10 Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
4 Muscle Cleans, 4 Front Squat
4 Power Cleans
4 Cleans, 4 Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps

B.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull + Hang Clean + Front Squat + Clean) x 1 rep

*Sets 1-3 = @ 70-75% of 1-RM Clean
*Sets 4-6 = @ 75-80% of 1-RM Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 1 rep @ 85-90%

D.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 1 second pause at bottom x 4 reps @ 65-75%

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds

Thursday (Recovery Day)

Friday (Session Four)
Suggested Warm-Up:
3 Rounds: 5 Pull-Ups + 10 Pushups + 15 Air Squats

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squats
5 Power Snatch
5 Snatch, 5 Tall Snatch

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

A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

Start with the empty bar & slowly add weight as you go.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Pull + Snatch x 1 rep @ 70-80% of 1-RM Snatch

*Start at 70% and slowly build to 80% across the 8 sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-7 = 1 rep @ 90-95%

*Rest a little longer if needed on sets 5-7.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 15 reps

Aim for 2 heavy working sets.

E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds

Place a barbell on your back for the hip extension if possible.

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

A.
Every 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch x 2 reps

*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.

Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.

B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 2 reps @ 60-70% of 1RM Clean

C.
Every 2:30, for 17:30 minutes (7 sets):
Front Squat

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Front Squat.

D.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds