March 18-24, 2024 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 KB Goblet Squats, 5 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving Position x 4 reps
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 2 minutes, for 16 minutes (8 sets):
Snatch

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

C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull with 5 second downward phase x 2 reps @ 102% of 1-RM Clean

Focus on maintaining perfect Clean positions throughout.

D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

Set 1 = 3 reps @ 65%
Set 2 = 3 reps @ 75%
Set 3 = 2 reps @ 80%
Set 4 = 2 reps @ 85%
Sets 5-6 = 2 reps @ 85%+

The goal today is to find a 2-RM Back Squat

E.
Three sets of:
Dumbbell Z Press x 10-12 reps
Rest 30 seconds
Feet Elevated Ring Rows x 10-12 reps @ 1111 tempo
Rest as needed

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 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps @ 70-75%

B.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 4 reps @ 70% of your heavy set of 2

C.
In 17 minutes, build to a 1-RM Bench Press

D.
In 17 minutes, build to a 3-RM Deadlift

E.
Two sets of:
60 Seconds of Push-Up Plank Hold
Rest 30 seconds
45 Seconds of Banded Palloff Hold Each Side
Rest as needed

Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Cossack Squats, 5 Devils Press w/ light DB’s
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Clean & Jerks

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

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

B.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @ 85%

C.
Every 2:45, for 16:30 (6 sets):
Front Squat @ 3001 tempo x 4 reps @ 55-65%
This is meant to be a moderate squat day, not super heavy.

3001 = 3 seconds down, no 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.
Two sets of:
Good Mornings x 8 reps
Weighted Plank x 1 minute
Rest 1 minute

Thursday (Rest Day)

Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 10 Air Squats, 20 second Plank, 10 Situps
With empty bar:
6 Back Squat, 6 Deadlift, 6 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the four sets.

B.
Every 2:30, for 22:30 (9 sets):
Snatch x 1 rep

Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Set 4 = @ 85%
Set 5 = @ 90%
Set 6 = @ 94%
Set 7 = @ 98%
Sets 8-9 = @ 101%+

(Goal here is to find a 1-RM Snatch for the day)

C.
Every 2:30, for 22:30 (9 sets):
Clean & Jerk x 1 rep

Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Set 4 = @ 85%
Set 5 = @ 90%
Set 6 = @ 94%
Set 7 = @ 98%
Sets 8-9 = @ 101%+

(Goal here is to find a 1-RM Clean & Jerk for the day)

D.
One Set of Tabata V-Ups:
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:
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 6 minutes (6 sets):
Box Jumps x 2 reps

*Try to work up in height as you go.

B.
Four sets of:
Push Press x 5 reps @ 65-70%

C.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed

*Goal is 30-40% of Deadlift 1RM.

D.
Three sets of:
10 Single Arm Dumbbell Bench Each Arm
Followed by…
10-15 Deficit Tempo Push-Ups @ 1111
Rest as needed between sets

*Set deficit height to 4-8″ based on ability.

E.
Five sets of:
Hollow Hold x 30 seconds
Rest 30 seconds