January 29-February 4, 2024 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
Two 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 Mid Hang Snatch

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps below 60% of 1-RM Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch

Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
Sets 5-6 = 2 reps @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 3 reps @ 70%

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat with a 4 second upward phase x 5 reps @ 50 to 60%

E.
Three sets of:
Pull-Ups x 5 reps
V-Ups x 45 seconds
DB Shoulder Front Raises x 12 reps
(add weight if possible)
Rest 60 seconds

Tuesday (Session Two)
Suggested Warm-Up:
30 Cal Bike or Row
1 Round: Hold bottom of Air Squat for 1 minute, Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans
5 Power Cleans, 5 Front Squats
5 Hip Cleans

*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 Clean x 1 rep at 40-65% of 1-RM Clean

B.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 2 reps @ 60 to 70% of 1-RM Clean

C.
Every 2:30, for 10 minutes (4 sets):
Power Snatch x 4 reps @ 70% of 1-RM Power Snatch

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 12 reps @ 50 to 60% of 1-RM Deadlift

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg

Aim for 2 heavy working sets.

Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 25 Cal Row or Bike, 20 Bulgarian Split Squats, 15 Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch

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

A.
Every minute, on the minute, for 8 minutes (8 sets):
Drop Snatch x 1 rep at 40-65% of 1-RM Snatch

Start with the empty bar & slowly add weight as you go.

B.
Every minute, on the minute, for 9 minutes (9 sets):
Slow Pull Snatch x 1 rep @ 60 to 70%

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a double bounce x 3 reps

Sets 1-3 = @ 70%
Sets 4-5 = @ 75%

D.
In 17 minutes, establish a 5-RM Bench Press

E.
Three sets of:
Stiff Legged Deadlifts x 8 reps
Rest 45 seconds
DB Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds

Thursday (Recovery Day)

Friday (Session Four)
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 90 seconds, for 6 minutes (4 sets):
3- Position Power Snatch x 1 rep at 40-65% of 1-RM Snatch

B.
Every 90 seconds, for 90 minutes (6 sets):
Hang Snatch x 2 reps @ 65% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps @ 67% of 1-RM Power Clean

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 8 reps @ 60 to 65% of 1-RM Front Squat

E.
One Set of Tabata Alternating Arm/Leg 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)
Suggested Warm-Up:
1 Round: 50ft Single Arm KB OH Carry, 50ft KB Single Arm KB Front Rack Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Cleans, 5 Front Squat
5 Power Clean, 5 Push Press
5 Cleans

*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):
Box Jumps x 4 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 90 seconds, for 9 minutes (6 sets):
Clean Pull + Clean x 1 rep

Sets 1-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-6 = @ 75% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65% of 1-RM Power Snatch

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 2 second pause at bottom x 5 reps @ 55 to 65% of 1-RM Back Squat

E.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
Rest 60 seconds