December 26-January 1, 2023 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 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):
Tall Snatch x 2 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.

C.
Every 2:30, for 17:30 (7 sets):
Back Squat

*Set 1 = 4 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 2 reps @ 86%
*Set 5 = 1 rep @ 91%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+

The goal today is to find a 1-RM Back Squat.

D.
Four sets of:
Push Press x 6 reps @ 65-75%
Rest as needed between sets

Start at 65% and aim to work up across the sets.

E.
Three sets of:
Inverted Row with a 2 second pause at top x 6 reps
Dips with a 3 second lowering phase x 6 reps
Push-Ups with a 3 second lowering phase x 45 seconds
Rest as needed

Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike or Row + 10 Goblet Squats + 10 Single Arm KB Press

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

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

A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause in catch x 1 rep @ 80%

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep @ 75%

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 75-85% of your 1-RM Split Jerk

*Start at 75% and aim to work to 85% across the sets.

D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Plank x 60 seconds
Rest 60 seconds

E.
One Set of:
Tricep Extension (Or banded Tricep Extension) x 100 reps
*Every time you break – perform a set of 12 Bicep Curls w/ empty bar

Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 12 Burpees + 12 Cossack Squats + 12 Box Jumps
With empty bar:
12 Deadlift, 12 Press, 12 Back Squat
6 Muscle Clean, 6 Power Clean
6 Hang Clean, 6 Front Squats

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

A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps

*Keep this under 50% of your 1-RM Clean and focus on a sharp & close turnover!

B.
Every 2 minutes, for 14 minutes (7 sets):
Hang Clean

*Sets 1-2 = 3 reps @ 65% of 1-RM Clean
*Sets 3-4 = 2 reps @ 73% of 1-RM Clean
*Sets 5-7 = 2 reps @ 78-83% of 1-RM Clean

C.
Every 2:30, for 17:30 (7 sets):
Deadlift

*Set 1 = 5 reps @ 65%
*Set 2 = 4 reps @ 75%
*Set 3 = 3 reps @ 83%
*Set 4 = 2 reps @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%+

The goal today is to find a 1-RM Deadlift.

D.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause in the bottom x 3 reps @ 65%

E.
Three sets of:
Ab Rollouts x 45 seconds
Chin Ups with a 2 second pause at top x 45 seconds
Rest as needed

Thursday (Recovery Day)

Friday (Session Four)
Suggested Warm-Up:
3 Rounds: 6 KB Swings + 6 KB Goblet Squats + 6 KB Snatch

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Power Snatch
5 Snatch
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat

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

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps

Followed by…

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

These are meant to be warmup exercises, not for heavy weight.

B.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch x 1 rep @ 60-70%

C.
Every 2:30, for 17:30 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

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

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Single-Arm DB Strict Press x 8 reps each arm

E.
One Set of Tabata Russian Twists:
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)
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 15 minutes (10 sets):
No Feet Snatch x 1 rep @ 70-75% of your 1-RM Snatch

Feet should start in your landing position. Your heels can come up but your feet should not leave the ground.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 110% of 1-RM Snatch

C.
Six sets of:
Back Squat with a 3 second pause in bottom x 3 reps @ 55-70%
Rest as needed between sets

*Start at 55% of your 1-RM Back Squat and work up across the sets.

D.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
Add weight for both if possible
Rest as needed

E.
Three sets of:
Farmers Carry x 150 feet

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.