Strength and Conditioning: Wil Fleming, Week 4, Day 2

Wil Fleming


Bloomington, Indiana, United States

Olympic Weightlifting

EDITOR'S NOTE: These workouts are written byWil Fleming, co-owner of Force Fitness and Performance. Wil finished 8th in the 2013 National Weightlifting Championships and coaches dozens of weighlifters at his facility in Bloomington, Indiana. To learn more about this program,read Wil's article here.


The stronger-than-ever-program is a four week, four day-per-week program. Workouts will be posted on Monday, Wednesday, Thursday, and Saturday each week. The program utilizes squatting, Olympic lifting, and bodybuilding movements during each session to get you, literally, stronger than ever. So let's do it!



Week 4, Day 2


  • Front squat 5 reps at 65%, 5 reps at 75%, 5 reps at 85%, 2X3 at 95%
  • Snatch grip shrugs 3X10 at 95%
  • Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 85%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10


*Lower slowly between reps

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