March 14-20, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up
3 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

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

A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses at the max weight.

C.
Six sets of:
Back Squat x 5 reps @ 70-80%
Rest as needed between sets

This is not meant to be maximal. The focus is to have good speed on every rep but work up from 70% to 80% across the 7 sets.

D.
Four sets of:
Bench Press x 4 reps
Rest as needed between sets

*Start at 75% of your bench press and build up in weight across the 4 sets.

E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest as needed

Tuesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Muscle Snatch
5 Power Cleans
5 Power Snatch
5 Power Jerk

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep @ 80%

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 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 Clean + Power Jerk. Limit yourself to 2 misses.

C.
In 20 minutes, establish a 1-RM Deadlift

D.
Three sets of:
Good Mornings x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
Standing Single-Arm DB Press x 8 reps each arm
Rest as needed

E.
One set of:
Banded March

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x 5 minutes
Rest as needed

Wednesday (Session Three)
Suggested Warm-Up
3 Rounds:
8 Air Squats with a 2 second hold in bottom + 20 second plank + 8 Reverse Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks

A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep

The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Clean) x 2 reps @ 80-85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep @ 85-90%

The goal today is consistency!

D.
Six sets of:
Front Squat with a 3 second pause in bottom x 2 reps @ 75-85%

*Start at 75% and aim to work up to 85% across the 6 sets.

E.
Three sets of:
L-Sit x 20 seconds
Chin Ups with a 1 second pause at top x 10 reps
Rest as needed

Thursday (Recovery Day)

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Friday (Session Four)
Suggested Warm-Up
3 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 No Feet Snatch, 3 Cleans

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

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

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
No Feet Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Snatch

*Feet should start in your landing position. Your heels can come up, but, the full foot shouldn’t leave the ground.

C.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
DB Hammer Curls x 12 reps each arm

E.
Three sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds

Place a barbell on your back for the hip extension if possible.

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 90 seconds, for 12 minutes (8 sets):
Power Jerk x 2 reps @ 75-80% of 1-RM Power Jerk

B.
Four sets of:
Clean Pull x 4 reps @ 90% of 1-RM Clean
Rest as needed

C.
In 20 minutes, establish a 1-RM Front Squat

D.
Three sets of:
Romanian Deadlift x 10 reps
Pull-Ups with a 3 second lowering phase x 10 reps
Rest as needed

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