Workouts Plans

Energy and Conditioning: Wil Fleming, Week 3, Day 4

EDITOR'S NOTE: These exercises are written byWil Fleming, co-owner of Drive Health and Efficiency. Wil completed eighth within the 2013 Nationwide Weightlifting Championships and coaches dozens of weighlifters at his facility in Bloomington, Indiana. To be taught extra about this program,learn Wil's article right here.


The stronger-than-ever-program is a 4 week, 4 day-per-week program. Exercises can be posted on Monday, Wednesday, Thursday, and Saturday every week. This system makes use of squatting, Olympic lifting, and bodybuilding actions throughout every session to get you, actually, stronger than ever. So let's do it!



Week 3, Day 4


  • Again squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
  • Snatch pull from knee* 3X5 at 90%
  • Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
  • Clear pull 3X5 at 90%
  • Clear and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder elevate 3×5 per arm


*Decrease Slowly between reps

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