June 20-26, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 12 Cal Row + 12 Pushups

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

*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):
Tall Clean x 2 reps

Build over the course of the 4 sets.

Use this as a warmup & to practice your pull underneath the bar.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep

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

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 3-4 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Split Jerk

*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.

D.
Five sets of:
Back Squat x 6 reps @ 68-78% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Wide Grip Pull-Ups with a 2 second pause at top x 6 reps
Rest as needed

*Start your sets at 68% and aim to work up to 78% across the sets if 68% feels easy.

E.
Three sets of:
Bent Over Row with a 2 second pause at top x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 5 Inchworm Pushups + 5 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 Slow Pull Power Snatch
4 Hang Power Clean

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

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 1 rep

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75-80% of 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

C.
In 15 minutes, establish a 5-RM Overhead Squat

*Aim to go higher than you did 2 weeks ago!

D.
Four sets of:
Deadlift x 10 reps
Rest as needed

*Start at 60% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.

E.
Three sets of:
Close Grip Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension Hold

x 30-45 seconds
Rest as needed

*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)

Wednesday (Session Three)

Suggested Warm-Up:
2 Rounds: 8 Air Squats + 8 Pushups + 8 Step-Ups to Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep

Do not go above 60% of your 1-RM Snatch.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep

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

C.
Four sets of:
Front Squat x 6 reps
Rest as needed

*Start at 63% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.

D.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed

Choose a DB or KB weight that is challenging for all sets.

Thursday (Recovery Day)

Friday (Session Four)
Suggested Warm-Up:
20 Cossack Squats
20 V-Ups
20 Lunges
20 Pushups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*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):
Hip Power Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 3 reps @ 65%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 3 reps @ 70%
*Set 5 = 2 reps @ 80%
*Sets 6-8 = 1 rep @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean

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

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

Aim for 2 heavy working sets.

E.
Three sets of:
Barbell Strict Press x 10 reps
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest as needed

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.
In 15 minutes, establish a 3-RM Muscle Snatch (Try to beat your PR from 2 weeks ago)

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 5-7 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean High Pull x 3 reps @ 90% of your 1-RM Clean

D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat with a 3 second pause at bottom x 4 reps @ 65-80%

The goal is to start at 65% and work up slowly across the 6 sets

E.
Three sets of:
Single-Leg KB or DB Romanian Deadlift x 10 reps each leg
Pull-Ups with a 2 second pause at top x 12 reps
Rest as needed