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

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!

Wil Fleming

Written by Last updated on Oct 25, 2022

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 4

  • Back squat 5 reps at 70% of 1RM, 3X5 at 80%
  • Snatch pull from knee* 3X5 at 80%
  • Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%
  • Clean pull 3X5 at 80% 1RM
  • Clean and jerk 3 reps at 60% 1RM, 3+1 at 70%, 3+1 at 80%, 2+1 at 85%

A. Push ups 3x as many as possible (AMAP)

B. Chin ups 3xAMAP

C. 3-way shoulder raise 3×5 per arm

*Lower Slowly between reps

Wil Fleming

About Wil Fleming

Wil Fleming is the co-owner of Force Fitness and Performance, in Bloomington, Indiana. Force Fitness just turned five years old and is already one of the most successful training facilities in the Midwest, with almost 300clients, seventy athletes earning Division I scholarships, and nearly ninety athletes moving on to compete at the NCAA level in Division I, II, or III. Wil is a national level Olympic weightlifter (finishing eighth in the 2013 National Championships) and the coach of dozens of successful weightlifters ages eleven through forty. He is also one of the nation’s youngest USAW Level II weightlifting coaches.

In addition to being a business owner, Wilhas been a contributor to several successful training products. He authored the IYCA’sInstructor Course: Olympic Lifting and his teaching methods for the Olympic lifts were featured in the 2013 DVDComplete Olympic Lifting. In 2013 he also teamed up with Coach Dos on the successful product Power Evolution, detailing their go-to power development exercises for athletes and clients.

Wil is a regular contributor to several prominent publications and has a top ten-rated health and fitness podcast called The Performance Podcast, a weekly show dedicated to maximizing individuals’ physical performance.

Prior to being a business owner, Wil was an Olympic Trials participant, an all-American athlete, and the school record holder at Indiana University as a hammer thrower.Wil was a resident athlete at the Olympic Training Center in Colorado Springs for Olympic weightlifting after winning a Jr. National Championship in the same sport.

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