December 19-25, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Tall Snatch
5 Snatch w/ 2 second pause at knee

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

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 11 minutes (11 sets):
Mid Hang Snatch with a 2 second hold at bottom x 1 rep @ 65-70%

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps @ 60-70% of 1-RM Back Squat

D.
Four sets of:
Behind The Neck Push Press x 12 reps

Keep this moderate in weight. Rest as needed between sets

E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed

Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 15 Cossack Squats + 15 KB Swings + 15 Box Step-Ups

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Push Press, 4 Power Jerk

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

A.
Every 90 seconds, for 7:30 (5 sets):
Low Hang Muscle Snatch x 3 reps @ 50-60% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 3 reps @ 65-70%

C.
Three sets of:
Deadlift x 15 reps @ 50-55%

Move perfectly on every rep!

D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 15 reps
Rest 60 seconds

E.
Three sets of:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet

Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.

Wednesday (Session Three)
Suggested Warm-Up:
3-5 minutes on Bike or Rower
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Muscle Cleans, 5 Power Cleans
5 Mid Hang Cleans, 5 BTN Press In Split

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep

Build over the course of the 3 sets

Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Mid Hang Clean x 1 rep @ 65-70%

C.
Every 90 seconds, for 9 minutes (6 sets):
Behind The Neck Split Jerk x 2 reps @ 70% of 1-RM Split Jerk

D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 5 reps @ 60-65%

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 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: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans

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

A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep

(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on

B.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 4 reps @ 55-70%

*Start your first set at 55% & aim to work up to 70% across the 5 sets. Don’t take longer than 5-7 seconds between reps.

C.
Every 3 minutes, for 15 minutes (5 sets):
Clean & Jerk x 3 reps @ 50-65%” “Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

D.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

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

Saturday (Session Five)
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 10 minutes (5 sets):
No Feet Power Snatch x 2 reps @ 65% of 1-RM Power Snatch

*Feet should start in your landing position.

B.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 3 reps @ 95% of 1-RM Clean

C.
Every minute, on the minute, for 10 minutes (10 sets):
Front Squat x 2 reps @ 60-70%

D.
Three sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest as needed

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps