February 12-18, 2024 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row, 20 KB Goblet Squats, 15 Pushups, 10 Box Step-Ups, 5 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 No Feet 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 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet

Sets 1-3 = 2 reps @ 65% of 1-RM Snatch
Sets 4-6 = 2 reps @ 70% of 1-RM Snatch
Sets 7-8 = 1 rep @ 75% of 1-RM Snatch

Why we do No Feet Snatches: https://morningchalkup.com/2023/09/12/a-hidden-gem-in-crossfit-no-feet-snatches-cleans/

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

C.
Every 2:15, for 9 minutes (4 sets):
Snatch Pull with a 4 second upward phase x 3 reps @ 95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo

Sets 1-2 = 6 reps @ 55-60%
Sets 3-4 = 5 reps @ 60-65%
Sets 5-6 = 4 reps @ 65-70%

3101 = 3 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.

E.
Three sets of:
Dumbbell Z Press x 8-10 reps
Rest 30 seconds
Feet Elevated Ring Rows x 8-10 reps @ 1111 tempo
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 90 seconds, for 7:30 (5 sets):
Power Jerk x 3 reps @ 70% of 1-RM Power Jerk

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 4101 tempo x 2 reps @ 75-85% of your set of 3 last week

C.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 3 reps @ 74-78%
Sets 3-4 = 2 reps @ 78-83%
Rest as needed

D.
Five sets of:
Deadlift
Sets 1-2 = 10 reps @ 60%
Sets 3-4 = 8 reps @ 65%
Set 5 = 6 reps @ 70%
Rest as needed

E.
Three 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:
1 Round: 15 Air Squats, 5 Inchworm Pushups
2 Rounds: 10 Reverse Lunges, 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Jerk Dips

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

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

B.
Every 2:30, for 10 minutes (4 sets):
Clean + Jerk + Clean + Jerk Dip

Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

At the 11 minute mark. . .

Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 2:45, for 16:30 (6 sets):
Front Squat @ 5101 tempo

Sets 1-2 = 5 reps @ 55-60%
Sets 3-4 = 4 reps @ 60-65%
Sets 5-6 = 3 reps @ 65-70%

5101 = 5 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.

D.
Three sets of:
Barbell Reverse Lunges x 6-8 reps each leg
Rest as needed

E.
Three sets of:
Staggered Leg Good Mornings x 8 reps each leg
Rest as needed

Thursday (Recovery Day)

Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 10 Lunges, 20 second Plank, 10 V-Ups
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 minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps starting with empty barbell

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps

Set 1 = @ 66%
Sets 2-3 = @ 70%
Sets 4-5 = @ 74%
Sets 6-7 = @ 78%

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps @ 72% of 1-RM Power Clean

D.
Every 3:30, for 17:30 (5 sets):
Back Squats x 4 reps 75-80%
Dumbbell Step Ups x 4 reps each leg to 24″/20″

E.
Three sets of:
Dumbbell Deathmarch x 16 reps total
Rest as needed

Saturday (Session Five)
Suggested Warm-Up:
1 Round: 1minute Bike or Row, 1 minute Plank, 1 minute Air Squats
With empty bar:
10 Deadlift, 10 Press, 10 Squats
10 Push Press

*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):
Box Jumps x 2 reps

*Try to work up in height as you go.

B.
Five sets of:
Push Press x 5 reps @ 70-80% of your 3-RM Push Press

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 Rock x 30 seconds
Rest 30 seconds