Strength and Conditioning: Wil Fleming, Week 4, Day 1

Wil Fleming

Featured Coach - Olympic Weightlifting

Bloomington, Indiana, United States

Olympic Weightlifting

EDITOR'S NOTE: These workouts are written by Wil 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 1


  • Back squat 10 reps at 60%, 10 reps at 70%, 3X6 at 85%
  • Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X3+1 at 85%
  • Clean pull from below the knee 4X5 at 90%
  • Bench press 10 reps at 70%, 3X6 at 85%

A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single-leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10

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