Strength and Conditioning: Wil Fleming, Week 1, Day 3

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 1, Day 3


  • Back squat (10% lighter than day 1) 10 reps at 50% 1RM, 3X10 @ 60%
  • Jerk squats 8 reps at 80% 1RM, 8 reps at 85%, 2X8 at 90%
  • Jerk 3 reps at 60% 1RM, 3X3 at 70%

A. Single Leg RDL 3x10 per leg
B. Back Extensions 3x10
C. Reverse Crunch 3x10



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