November 7-13, 2022 – 5 Day Weightlifting Program

You’re invited to join Coach Jared Enderton on Tuesday, November 15th at 4:00 pm MST for a group training session!

That’s right; Jared is introducing a monthly group virtual session for anyone in the 3 or 5 Day Weightlifting Program! Whether you’re hitting Session One or Session Two of the current week’s program, just come ready to lift and get real time feedback from coach Jared.

You will go through your training session as usual and Jared will provide feedback along the way. You’ll be able to connect with others via zoom and virtually train with others at the same time as you. Coach Jared will also talk about the phase of programming that you’re in and answer any questions that you may have. It’s a way to stay connected to your coach, have some accountability and receive live coaching in your training sessions! The training session will last between 60-75 minutes.

Want to connect? Then join on November 15th at 4:00 pm MST with the Zoom information below:

Join Zoom Meeting Via This Link

Meeting ID: 850 7000 9393
Passcode: 010928

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 Hang Snatch
4 Hang Snatch

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

A.
*This is a deload week so %’s will be lower than usual. Focus on moving as sharply as you can and quickly moving from 1 exercise to the next.

Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Snatch

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

C.
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a double bounce

*Sets 1-3 = 3 reps @ 60% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 70% of 1-RM Front Squat

E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed

Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Box Jumps + 4 Burpees

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

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Snatch x 3 reps

*Start at 40% of your 1-RM Snatch and work up in weight as the sets go on.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 3 reps

*Sets 1-3 = @ 60-65%
*Sets 4-6 = @ 65-70%

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 90% of 1-RM Snatch

D.
Every 3 minutes, for 12 minutes (4 sets):
Close Grip Bench Press x 10 reps

Aim for a moderately difficult weight here.

E
Three sets of:
Front Rack Barbell Step-Up x 5 reps each leg
Chin-Ups x 10 reps
Rest as needed

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)

Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 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):
Press in Split Jerk Position x 3 reps

Build over the course of the 3 sets

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Jerk in Split Jerk Position x 3 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull + Clean + Split Jerk with 2 second pause in catch

*Sets 1-3 = 1 rep @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps

*Sets 1-3 = @ 55% of 1-RM Back Squat
*Sets 4-5 = @ 60-65% of 1-RM Back Squat

D.
Three sets of:
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
Rest as needed

*If you don’t have a reverse hyper machine, do 20 reps of a hip extension on a GHD Machine. If you don’t have a GHD, do 20 reps of a Good Morning.

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 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:
3 Rounds: 5 Pull-Ups + 10 Pushups + 15 Air Squats

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 Slow Pull SnatchSnatch
3 Cleans with a 3 second pause at knee
3 Jerks with a 3 second pause in catch

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

A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%

*You are just building up to do 1 set of 3 reps at 80%

Think of this as a warmup / primer for the rest of the session..

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep

*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with 3 second pause in catch x 1 rep

*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk

D.
One Set of Tabata V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds

*This entire section should take you 4 minutes to complete

E.
Three sets of:
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
OR
200-ft Sled Push
Rest as needed

Choose a KB weight that is challenging for all sets.

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 2 minutes, for 10 minutes
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 15 reps @ 50-55% of 1-RM Back Squat

The goal of this is purely to get some bloodflow going and to continue to get into good weightlifting shape.

C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps @ 70-75%

D.
Three sets of:
Bulgarian Split Squat x 5 reps each leg
Strict Pull-ups x 10 reps
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds