May 15-21, 2023 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 100ft Single Arm OH KB Carry (Each) + 100ft KB Farmers Carry + 100ft Front Rack KB Carry
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 Press in Receiving

*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 2:30, for 20 minutes (8 sets):
Snatch

Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 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 Snatch.

C.
Every 2 minutes, for 8 minutes (4 sets):
Low Hang Power Clean + Power Jerk x 1 rep @ 80 to 85% of 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps

Sets 1-2 = @ 65%
Sets 3-4 = @ 70%
Sets 5-6 = @ 75%

Focus here is on speed and explosiveness!

E.
Three sets of:
Chin-ups x 5 reps
Hanging Leg Raises x 45 seconds
DB Shoulder Lateral Raises x 12 reps
(add weight if possible)
Rest 60 seconds

Tuesday (Session Two)
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 an empty bar)

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 4 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep

Set 1 = @ 70%
Set 2 = @ 74%
Set 3 = @ 78%
Set 4 = @ 82%
Set 5 = @ 86%
Set 6 = @ 90%

Prepping for the max out later in the week!

C.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Snatch x 2 reps @ 60 to 70% of 1-RM Power Snatch

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 7 reps @ 60 to 65% of 1-RM Deadlift

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

Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Reverse Lunges
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Muscle Snatch, 3 Power Snatch
3 Snatch, 3 Snatch Press In Receiving
3 Slow Pull 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 90 seconds, for 10:30 (7 sets):
Slow Pull Snatch x 1 rep @ 70 to 80%

C.
Every 2:30, for 20 minutes (8 sets):
Front Squat

Set 1 = 3 reps @ 60%
Set 2 = 3 reps @ 70%
Set 3 = 2 reps @ 80%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 95-98%
Sets 7-8 = 1 rep @ 101%+

(Goal here is to find a 1-RM Front Squat for the day)

D.
Four sets of:
Barbell Z-Press x 8 reps
Rest as needed between sets

E.
Three sets of:
Good Mornings x 8 reps
Rest 45 seconds
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)
Suggested Warm-Up:
2 Rounds: 50ft Single Arm OH Walking Lunge Each Arm, 50ft Single Arm Front Rack Carry Each Arm
With empty bar:
5 Front Squat, 5 Deadlift + 5 Overhead Squat
5 Muscle Snatch + 5 Overhead Squat
5 Power Snatch
5 No Feet 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):
Tall Snatch x 1 rep @ below 60% of 1-RM Snatch

B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps @ 65 to 75% of 1-RM Snatch

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

D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 3 reps @ 75%

E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds

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

Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
20sec Inchworms + 20sec Pushups + 20sec Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press In Split
4 Power Clean, 4 Split Jerk
4 Clean & Jerks

*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.

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

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

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 97%+

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

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep @ 73%

D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat x 2 reps @ 70-80%

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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