February 5-11, 2024 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 10KB Swings, 10KB Snatch Each Arm, 10 KB Goblet Squats

With empty bar:
7 Snatch Deadlift, 7 Muscle Snatch, 7 Back Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch Press in Receiving, 4 Snatch Balance
4 Snatch

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

A.
Three sets of:
Snatch Press from Receiving Position x 5 reps
Snatch Balance x 2 reps
Rest 60 seconds

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

B.
Every 2:30, for 17:30 minutes (7 sets):
Snatch

Set 1 = 2 reps @ 60%
Set 2 = 2 reps @ 67%
Set 3 = 2 reps @ 74%
Set 4 = 2 reps @ 78%
Set 5 = 2 reps @ 82%
Sets 6-7 = 2 reps @ 85%+

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

C.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 2 second pause at knee x 2 reps @ 102% of 1-RM Clean

Focus on maintaining perfect Clean positions throughout.

D.
In 18 minutes, establish a 5-RM Back Squat

E.
Three sets of:
Barbell Z Press x 8-10 reps
Rest 30 seconds
Pendlay Rows x 8-10 reps
Rest as needed

Tuesday (Session Two)
Suggested Warm-Up:
1. Take 5-10 minutes to work on your biggest mobility weakness and/or technique weakness

A.
Every 2 minutes, for 10 minutes (5 sets):
Mid Hang Power Clean

Sets 1-2 = 2 reps @ 79% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 83% of 1-RM Power Clean
Set 5 = 1 rep @ 87% of 1-RM Power Clean

B.
In 18 minutes, build to a heavy set of 3 Overhead Squats with a 2 second pause at the bottom

C.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 4-5 reps @ 71-76%
Sets 3-4 = 1-2 reps @ 83-88%
Rest as needed

D.
Five sets of:
Deadlift with a 1 second pause at knee
Sets 1-2 = 4 reps @ 68%
Sets 3-4 = 3 reps @ 75%
Set 5 = 2 reps @ 80-85%
Rest as needed

E.
Three sets of:
V-Ups x 20 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds

Place a barbell on your back for the Hip Extension if possible.

Wednesday (Session Three)
Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
3 Clean & Jerks

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

B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk

Set 1 = 3 reps @ 65%
Set 2 = 2 reps @ 72%
Set 3 = 2 reps @ 77%
Set 4 = 2 reps @ 82%
Sets 5-6 = 3 reps @ 82%+

The goal today is to find a 3-RM Clean & Jerk. You may rest longer on sets 5-6 if needed.

C.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat @ 3201 tempo

Sets 1-2 = 4 reps @ 60-65%
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 75-80%

3201 = 3 seconds down, 2 second pause at bottom, as fast as possible up, and 1 second pause at the top.

D.
Three sets of:
Kettlebell Front Rack Lunge x 8-10 reps each leg
Rest as needed

E.
Three sets of:
Reverse Hyper x 15 reps
Rest as needed

Thursday (Rest Day)

Friday (Session Four)
Suggested Warm-Up:
2 Rounds:
8 Box Step-Ups, 4 Inchworm Pushups
Then:
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch
3 Overhead Squat, 3 Hang Snatch

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

A.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Push Press + 1 Overhead Squat

(Place the bar on your back with your snatch grip. Perform 2 push presses immediately followed by 1 overhead squat)

Build over the course of the 3 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Overhead Squat x 1 rep

Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-6 = @ 70% of 1-RM Snatch
Sets 7-8 = @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk w/ 1 second pause in catch x 1 rep @ 80-90% of 1-RM Split Jerk

D.
Every 4 minutes for 16 minutes (4 sets):
Back Squats x 5 reps 70-75%
Dumbbell Step Ups x 5 reps each leg to 24″/20″

E.
Three sets of:
Staggered Leg Good Mornings x 6 reps each leg

Saturday (Session Five)
Suggested Warm-Up:
1 Round: 45 seconds Bike or Row, 45 seconds Plank, 45 seconds Walking Lunges
With empty bar:
5 Deadlift, 5 Push Press, 5 Front Squat
5 Muscle Snatch
5 Power Snatch
5 Snatch Balances

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch

Sets 1-2 = 3 reps @ 70% of 1-RM Power Snatch
Sets 3-5 = 2 reps @ 75-80% of 1-RM Power Snatch

B.
In 16 minutes, establish a 3-RM Push Press

C.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed

*Goal is 35-45% of Deadlift 1RM.

D.
Three sets of:
Mixed Grip Pull-Ups (5/Direction) x 10 reps
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes

E.
Four sets of:
Ab Wheel Rollouts x 30 seconds
Rest 30 seconds