June 6-12, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

*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 Clean x 1 rep

Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.

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

*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Split Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 75% of 1-RM Split Jerk

D.
Five Sets of:
Back Squat x 7 reps @ 63-73%
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest as needed

*Start your sets at 63% and aim to work up to 73% across the sets if 63% feels easy.

E.
Three sets of:
Good Mornings x 8 reps
Single Arm DB Row with a 1 second pause at top x 6 reps each arm
Rest as needed between sets

Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Cossack Squats + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Slow Pull Power Snatch, 5 Hang Power Cleans

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

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

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

*Sets 1-3 = @ 65% of 1-RM Power Clean
*Sets 4-6 = @ 70% of 1-RM Power Clean

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

D.
Four sets of:
Deadlift x 12 reps
Rest as needed

*Start at 55% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.

E.
Four sets of:
Close Grip Bench Press x 8 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:
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hip Snatch
5 Hang Power Clean, 5 Hang Cleans

*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):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

B.
Every 2 minutes, for 14 minutes (7 sets):
(2 Snatch Deadlifts + Hang Snatch) x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Sets 2-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch

C.
Five sets of:
Front Squat x 8 reps

*Start at 55-60% of your 1-RM Front Squat and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.

D.
Two sets of:
Bent Over Row with a 2 second pause at top x 8 reps
Banded March x 3 minutes
Rest as needed

Thursday (Recovery Day)

Friday (Session Four)

Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Squat Snatch
4 Squat Snatch

*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):
Drop Snatch x 2 reps

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

Followed by…

Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 2 reps @ 65-70%

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Clean + Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Dips x 10 reps
Hip Extension x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed

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

Saturday (Session Five)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Muscle Snatch, 3 Power Cleans

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

A.
In 13 minutes, build to a 3-RM Muscle Snatch

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch

*Sets 1-2 = 3 reps @ 85% of 3-RM Muscle Snatch
*Sets 3-4 = 2 reps @ 90% of 3-RM Muscle Snatch

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

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

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull x 5 reps @ 80-90% of 1-RM Snatch

D.
Five sets of:
Back Squat with a 3 second upward phase x 7 reps

*Start at 50% of your 1-RM Back Squat and slowly work up across the sets. Do not work to a maximal set, but, make the last 3 sets very challenging.

E.
Three sets of:
Romanian Deadlift x 12 reps
Pullups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed