November 14-20, 2022 – 5 Day Weightlifting Program

Monday (Session One)
Suggested Warm-Up:
1 Round: 20 Goblet Squats + 20 KB Swings + 20 KB Snatch
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Press in Clean
5 Cleans

*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 Clean (Sots Press) x 5 reps

Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean x 1 rep

The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.

B.
Every 2:30, for 17:30 (7 sets):
Clean

*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.

C.
In 20 minutes, establish a 7 Rep Max Back Squat (Aim to increase this from 2 weeks ago)

Rest 3 minutes upon completion of the set, then, begin:.

Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 7 reps @ 88-92% of 7-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps

*Start at 70% and work up to a heavy set of 5 by the 4th set.

E.
Three sets of:
Inverted Row x 8 reps
Dips with a 2 second pause at bottom x 30 seconds
Rest 60 seconds

Tuesday (Session Two)
Suggested Warm-Up:
4 minutes of light cardio (bike, row, or run)

With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans

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

A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean x 2 reps

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

C.
In 20 minutes, build to a 6-RM Deadlift (Aim to increase this from 2 weeks ago)

Rest 3 minutes, then:

Two sets of:
Deadlift x 3-4 reps @ 100% of 6-RM Deadlift weight
Rest 2:30 between sets

D.
Three sets of:
Glute Ham Raise x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed

E.
One set of:
Banded March x 5 minutes
Rest as needed

Wednesday (Session Three)
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)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-83%

The goal here is consistency. Try to make every rep as smoothly as possible!

C.
In 20 minutes, build to a 1-RM Split Jerk

D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 90-95% of your 7-RM Back Squat weight

*Start at 90% for your first set and go up if you’re confident you can make all sets at 95%.

*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.

E.
Three sets of:
Sled Push x 150 feet
Rest 2 minutes

Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.”

Thursday (Recovery Day)

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

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

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

Followed by…

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

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 minutes, for 12 minutes (6 sets):
(Clean + Jerk + Clean) x 1 rep @ 80-83% of 1-RM Clean & Jerk

The goal here is consistency. Try to make every rep as smoothly as possible!

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Hip Extension on GHD Machine x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds

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.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch x 1 rep @ 75% of 1-RM Power Snatch

*Feet should start in your landing position.

B.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean x 1 rep @ 75-80%

C.
Four sets of:
Snatch Pull with a 6 second lowering phase x 3 reps @ 80-85% of 1-RM Snatch

D.
In 22 minutes, build to a 3-RM Dead Stop Front Squat

*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).

Rest 3 minutes, then:

Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 3 reps @ 85-90% of your 3-RM in this exercise

E.
Three sets of:
Good Mornings x 10 reps
Pull-Ups with a 2 second pause at top x 45 seconds
Rest as needed