April 24-30, 2023 – 5 Day Weightlifting Program

Monday (Session One)
Suggest Warm-Up:
2 Rounds: 25ft Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Hip Snatch
5 Snatch Balance

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

A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep at 40-60% of 1-RM Snatch

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep

Set 1 = @ 60% of 1-RM Snatch
Set 2 = @ 65% of 1-RM Snatch
Set 3 = @ 70% of 1-RM Snatch
Sets 4-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 75-80% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean with a 3 second pause at knee x 1 rep @ 80% of 1-RM Power Clean

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

Sets 1-2 = 6 reps @ 70-75%
Sets 3-4 = 4 reps @ 80-85%
Sets 5-6 = 2 reps @ 90-95%

E.
Three sets of:
Chin-ups x 6 reps
V-Ups x 45 seconds
DB Shoulder Lateral Raises x 12 reps
(add weight if possible)
Rest 60 seconds

Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 12 Cal Bike or Row + 12 Bulgarian Split Squats
1 Round: Plank x 60 seconds
With empty bar:
6 Deadlift, 6 Muscle Cleans, 6 Press In Split
3 Power Cleans, 3 Press in Split
3 Clean w/ 3 second pause at knee
3 Jerks

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

A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Clean x 1 rep at 40-65% of 1-RM Power Clean

B.
Every 2:30, for 15 minutes (6 sets):
Clean with a 3 second pause at knee + Clean + Jerk) x 1 rep

Sets 1-3 = @ 77 to 83% of 1-RM Clean & Jerk
Sets 4-6 = @ 84 to 88% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch

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

The goal today is to find a 1-RM Power Snatch.

D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 85-95%

Focus on SPEED & perfect positioning!

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Pushups x max reps in 60 seconds
Rest as needed

Wednesday (Session Three)
Suggested Warm-Up:
400 Meter Run
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Snatch

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

A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch with no contact x 2 reps at 40 to 65% of 1-RM Snatch

This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off +Snatch x 1 rep

Sets 1-2 = @ 82%
Sets 3-4 = @ 87%
Sets 5-6 = @ 92%

C.
In 20 minutes, establish a 4-RM Front Squat (Try to beat your 4-RM from 2 weeks ago!)

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 100% of 5-RM Push Press

*Note: If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Good Mornings x 8 reps
Rest as needed

Thursday (Recovery Day)

Friday (Session Four)
Suggested Warm-Up:
2 Rounds:
8 Pushups + 8 Lunges + 8 V-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Hang 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):
Tall Snatch x 2 reps @ below 60% of 1-RM Snatch

B.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Snatch x 1 rep @ 75% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 2 reps @ 80% of 1-RM Power Clean

D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps @ 80 to 90%

*Start at 80% and work your way up slowly as the sets go on.

E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds

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 minute, on the minute, for 4 minutes (4 sets):
Box Jumps x 3 reps

*Try to work up in height as you go.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press In Split x 5 reps

Start with the empty bar and work up as you go. Use this as a warm-up exercise.

B.
Every 3 minutes, for 12 minutes (4 sets):
Clean & Jerk x 3 reps

Sets 1-2 = @ 75% of 1-RM Clean & Jerk
Sets 3-4 = @ 80% of 1-RM Clean & Jerk

At the 14 minute mark…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 2 reps @ 86% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch High Pull + Power Snatch) x 2 reps

Sets 1-3 = @ 72% of 1-RM Power Snatch
Sets 4-6 = @ 77% of 1-RM Power Snatch

D.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 3 reps @ 70 to 80%

Focus on SPEED & attacking these reps!

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
Rest 60 seconds

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