Strength and Conditioning: Wil Fleming, Week 1, Day 2

The stronger-than-ever-program is a four week, four day-per-week program that utilizes squatting, Olympic lifting, and bodybuilding movements to get you, literally, stronger than ever. So let’s do it!

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 1, Day 2

  • Front squat 5 reps at 50% of your 1RM, 5 reps at 70%, 5X5 at 80%
  • Snatch grip shrugs 3X10 at 80% of your snatch 1RM
  • Hang snatch from above knee+snatch*(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3×5 per arm
B. DB Pendlay rows 3×10 per arm
C. OH tricep extension 3×10 per arm

*Lower slowly between reps