August 23-29, 2021 – 5 Day Weightlifting Program

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets

Followed by…

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

B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 100% of 1-RM Clean

D.
In 17 minutes, establish a 5-RM Front Squat

Followed by…

One set of:
Front Squat x 8 reps @ 80-85% of your 5-RM weight

E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 90 seconds

Tuesday (Session Two)
A.
Every 2 minutes, for 14 minutes (7 sets):
Hip Snatch x 2 reps

*Sets 1-3 = @ 60-65% of 1-RM Snatch
*Sets 4-7 = @ 65-70% of 1-RM Snatch

B.
Every 2:30, for 12:30 (5 sets):
Snatch Lift Off + High Pull x 3 reps @ 80% of 1-RM Snatch

C.
In 20 minutes, build to a 10-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Inverted Row with a 2 second pause at top x 8 reps
Rest as needed between sets

Wednesday (Session Three)
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance

x 2 reps

Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every minute, on the minute, for 17 minutes (17 sets):
Snatch x 1 rep @ 75%

C.
Six sets of:
Back Squat

*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 70-75%
*Sets 5-6 = 4 reps @ 75-80%

Rest as needed between sets

D.
In 20 minutes, build to a 10-RM Bench Press

E.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Rest 30 seconds
Single-Arm DB Row x 30 reps each arm

Thursday (Recovery Day)

Friday (Session Four)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps

Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

Followed by…

Every 90 seconds, for 3 minutes (2 sets):
3-Position Power Snatch x 1 rep

B.
Every 90 seconds, for 15 minutes (10 sets):
Hip Snatch

*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 75% of 1-RM Snatch

C.
Every 2:30 for 22:30 (9 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-9 = @ 80% of 1-RM Clean & Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Hip Extension x 10 reps
V-Ups x 30 seconds
Rest 60 seconds

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

Saturday (Session Five)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 3 reps @ 60-70% of 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 3 reps @ 60-70% of 1-RM Power Clean

C.
Six sets of:
Back Squat with 5 second lowering phase x 4 reps
Rest as needed between sets

Start at 40% of your 1-RM and aim to work up to 3-4 challenging (but not maximal) sets across the sets.

D.
Three sets of:
Pull-Ups x 10 reps
Rest 90 seconds

E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds

(Goal weight should be 65-75% of 1-RM Clean)