March 11-17, 2024 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
2 Rounds:
8 Bulgarian Split Squats, 8 Pushups, 8 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hip 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 Pull + 6 second lowering phase x 2 reps @ 40-60% of 1-RM Snatch

B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

Sets 1-3 = @ 60% of 1-RM Snatch
Sets 4-6 = @ 65% of 1-RM Snatch
Sets 7-8 = @ 70% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Clean x 2 reps @ 60-70% of 1-RM Power Clean

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second upward phase x 3-4 reps @ 60-70% of 1-RM Back Squat

*Start at 60% and aim to work up to 70% across the sets. If you get 3 reps on the first set, aim to get 4 reps for the rest of the sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Chinups x 8 reps
Face Pulls x 12 reps
(add weight if possible)

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

A.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 2 reps @ 65% of 1-RM Power Snatch

B.
Five sets of:
Clean Pull with a 3 second pause at knee x 3 reps @ 85% of 1-RM Clean
Rest as needed between sets

C.
Five sets of:
Deadlift with a 4 second lowering phase x 3 reps @ 55% of 1-RM Deadlift
Rest as needed between sets

D.
Three sets of:
Push Press x 12 reps
Rest as needed

Start at 50% of your 1-RM Push Press. Work up in weight across the 3 sets.

E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)

Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Cleans
5 Power Clean
2 3-Position Cleans

A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean x 1 rep @ 40-55% of 1-RM Clean

B.
Every 90 seconds, for 9 minutes (6 sets):
3-Position Clean x 1 rep @ 55-75% of 1-RM Clean

*Start at 55% and build slowly as the sets go on.

C.
Four sets of:
Front Squat x 8 reps @ 55-60% of 1-RM Front Squat

D.
Three sets of:
Single Leg DB Romanian Deadlift x 8 reps Each Leg
Rest as needed between sets

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
Hanging Leg Raises x 30 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.

Thursday (Recovery Day)

Friday (Session Four)
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 No Feet Snatch

A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep

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

Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70% of 1-RM Split Jerk

C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 3 reps @ 65-70%
Focus on exploding!

D.
Three sets of:
Farmers Walks x 150 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

E.
One Set of Tabata Ab-Mat Situps:
20sec on
10sec off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
10 Air Squats, 10 Close Grip Pushups, 10 Lunges
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Hook No Feet Power Snatch

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

A.
Every minute, on the minute, for 7 minutes (7 sets):
No Hook No Feet Power Snatch x 2 reps @ 50-60% of 1-RM Power Snatch

B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean + 2 Front Squats x 1 rep

Sets 1-3 = @ 65% of 1-RM Power Clean
Sets 4-7 = @ 70% of 1-RM Power Clean

C.
Five sets of:
Front Squat x 5 reps @ 65%
Rest as needed between sets

D.
In 14 minutes, build to a “Heavy” but not quite maximal set of 8 of: Seated DB Press

E.
Three sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest as needed