November 21-27, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
One Round: 30 Cal Bike or Row + 25 Air Squats + 20 Pushups + 15 Lunges + 10 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Drop Snatch
5 Snatch
5 Snatch

*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 2 minutes, for 16 minutes (8 sets):
(Snatch Pull + Snatch)

*Sets 1-2 = 2 reps @ 65-70%
*Sets 3-5 = 1 rep @ 75%
*Sets 6-8 = 1 rep @ 80-85%

C.
In 17 minutes, establish a 4-RM Back Squat

Rest 3 minutes and then begin:

Three sets of:
Back Squat x 2 reps @ 4-RM weight
Rest as needed between sets

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

*Start at 75% and work up to a heavy set of 4 by the 4th set.

E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds

Tuesday (Session Two)
Suggested Warm-Up:
Two Rounds: 10 KB Swings + 10 KB Snatch + 10 KB Goblet Squats

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

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

A.
In 18 minutes, establish a 3-RM Power Snatch

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

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ 85-95% of 6-RM weight

*If you don’t know your 6-RM Deadlift, establish that today instead of doing these sets.

D.
Three sets of:
Glute Ham Raise x 8 reps
Seated DB Shoulder Press x 10 reps
Rest as needed

E.
Three sets of:
Farmers Carry x 100 feet
Rest as needed

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.

Wednesday (Session Three)
Suggested Warm-Up:
Two Rounds: 10 Jumping Air Squats + 5 Burpees + 10 Jumping Lunges
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
3 Cleans, 3 Jerks
3 Cleans, 3 Jerks

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

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

B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean) x 2 reps

*Sets 1-2 = @ 60% of 1-RM Clean
*Sets 3-4 = @ 65% of 1-RM Clean
*Sets 5-7 = @ 70-75% of 1-RM Clean

C.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 4 reps

Followed by…

Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 80-85%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 85-92% of your 4-RM Back Squat weight

*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
Hanging Leg Raises x 30 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:
Two Rounds: 8 Cossack Squats + 8 Box Jumps + 8 Burpees
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch
3 Clean & Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 50-75% of 1-RM Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee x 2 reps

*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-5 = @ 70% of 1-RM Snatch
*Sets 6-8 = @ 75-80% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
(Clean + 2 Jerks) x 1 rep

*Set 1 = 1 rep @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

At the 12 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Box Jumps x 6 reps (To a challenging height)

Aim for 2 heavy working sets.

E.
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)
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 9 minutes (6 sets):
No Hook No Feet Power Snatch x 2 reps @ 55-70% of 1-RM Power Snatch

*Start at 55% of and aim to work up across the sets.

B.
Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 2 reps

Work up to a heavy set of 2 on this. It won’t be very heavy but it is a good exercise to work on that bar path after contact!

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 3 reps @ 90% of 1-RM Clean

D.
Five sets of:
Dead Stop Front Squat x 3 reps @ 85-95% of 3-RM Dead Stop Front Squat
Rest as needed between sets

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

E.
Three sets of:
Good Mornings x 8 reps
Pull-Ups with a 4 second lowering phase x 45 seconds
Rest as needed