Wil Fleming - 4 Day,

Back Squat 140 Original article here: http://br

Front Squat 120 Individual sessions: http://bre
Snatch 80 Spreadsheet: http://owlsheet
C&J 100
Bench Press 90 Please read the original
Jerk 100 Wil Fleming suggests keeping t
It should be noted some worko
You can try running things as li
NOTES: OR re-arrange them to fit the t
REPS (ex: 10) is 10 reps
SETS x REPS (ex: 3x10) is 3 sets of 10 reps
Clean & Jerk (ex: 3+1) is 3 cleans + 1 jerk
Assistance (ex: 3x10 each) is 3 sets of 10, each leg or each arm
Assistance (A, B, C generally means "pick 1" of a few similar choices b
Jerk Squat: I believe these are simply the dip portion of the jerk OR ri

Week 1
Day 1 Weight Reps Weight Reps
Back Squat 84 10 98 3x10
Power Clean + Push-Press 60 5 70 3x5
Clean Pull 80 3x5
Bench Press 54 10 63 3x10
A. Pistol Squats 3x5 each
B. Single-Leg Reverse Hyper 3x15 each
C. Ab Wheel 3x10

Day 2 Weight Reps Weight Reps

Front Squat 60 5 84 5
Snatch Grip Shrug (Based on Snatch 1RM) 64 3x10
Hang Snatch Above Knee + Snatch 48 2 56 2
A. 3-way DB Bicep Curl (Zottman, strict, hammer) 3x5 each
B. Pendlay Row 3x10 each
C. OH Tricep Extension 3x10 each

Day 3 Weight Reps Weight Reps

Back Squat 70 10 84 3x10
Jerk Squat 80 8 85 8
Jerk 60 3 70 3x3
A. Single Leg RDL 3x10 each
B. Back Extension 3x10
C. Reverse Crunch 3x10

Day 4 Weight Reps Weight Reps

Back Squat 98 5 112 3x5
Snatch Pull From Knee 64 3x5
Snatch 48 3 56 3
Clean Pull 80 3x5
Clean & Jerk 60 3 70 3+1
A. Push-ups Max for 3 Sets
B. Chin-ups Max for 3 Sets
C. 3-Way Shoulder Raise 3x5 each
 Wil Fleming - 4 Day, 4 Week - "Stronger Than Ever" Program
Original article here: http://breakingmuscle.com/olympic-weightlifting/the-free-4-week-stronger-than-ever-weightlifting-program
Individual sessions: http://breakingmuscle.com/coaches/wil-fleming
Spreadsheet: http://owlsheets.blogspot.com

Please read the original article.

Wil Fleming suggests keeping the order of the workouts, particularly Back Squats first. This is not unusual, particularly for focusing on leg
It should be noted some workouts (Day 4) program Pulls before the full lifts. Also, Fleming has Snatch Shrugs listed before Snatches, and J
You can try running things as listed (how Fleming listed them on the above website)
OR re-arrange them to fit the typical programming (ex: Cleans then Clean Pulls, snatch before a snatch shrug) and more technical lifts bef

10, each leg or each arm

ick 1" of a few similar choices but these are the only options Fleming listed; consider finding alternatives or do 2 or all 3)
he dip portion of the jerk OR riding down a split-jerk to simulate the recovery portion. I do not believe these are "squat jerks" as seen w

Week 2
Day 1
Back Squat
Power Clean + Push-Press
Clean Pull
Bench Press
A. Pistol Squats
B. Single-Leg Reverse Hyper
C. Ab Wheel

Weight Reps Day 2

96 5x5 Front Squat
Snatch Grip Shrugs
60 3x2 Hang Snatch Above Knee + Snatch
A. 3-way DB Bicep Curl (Zottman, strict, hammer)
B. Pendlay Row
C. OH Tricep Extension

Weight Reps Day 3

Back Squat
90 2x8 Jerk Squats
Jerk
A. Single Leg RDL
B. Back Extension
C. Reverse Crunch

Weight Reps Weight Reps Day 4

Back Squat
 Snatch Pull From Knee
64 3 68 2 Snatch
Clean Pull
80 3+1 85 2+1 Clean & Jerk
A. Push-ups
B. Chin-ups
C. 3-Way Shoulder Raise
-weightlifting-program

ticularly for focusing on leg strength.

sted before Snatches, and Jerk Squats before actual Jerks

and more technical lifts before strength based.

are "squat jerks" as seen with very flexible lifters

Weight Reps Weight Reps

84 10 105 3x10
65 5 75 3x5
85 3x5
58.5 10 67.5 3x10
3x5 each
3x15 each
3x10

Weight Reps Weight Reps Weight Reps

78 5 90 5 102 5x5
68 3x10
48 2 56 2 64 3x2
3x5 each
3x10 each
3x10 each

Weight Reps Weight Reps Weight Reps

84 10 98 3x10
80 8 85 8 90 3x8
60 3 70 4x3
3x10 each
3x10
3x10

Weight Reps Weight Reps Weight Reps Weight Reps

91 5 105 5 119 3x5
 68 3x5
48 3 56 3 64 3 68 3
85 3x5
60 3 70 3+1 80 3+1 85 3+1
Max for 3 Sets
Max for 3 Sets
3x5 each
Week 3
Day 1 Weight Reps Weight Reps
Back Squat 84 10 98 10
Clean + Power Jerk 60 5 70 5
Clean Pull 90 3x5
Bench Press 63 10 72 3x8
A. Pistol Squats 3x5 each
B. Single-Leg Reverse Hyper 3x15 each
C. Ab Wheel 3x10

Day 2 Weight Reps Weight Reps

Front Squat 78 5 90 5
Snatch Grip Shrugs 72 3x10
Hang Snatch Above Knee + Snatch 48 2 56 2
A. 3-way DB Bicep Curl (Zottman, strict, hammer) 3x5 each
B. Pendlay Row 3x10 each
C. OH Tricep Extension 3x10 each

Day 3 Weight Reps Weight Reps

Back Squat 84 10 98 3x8
Jerk Squats 80 8 85 8
Jerk 60 3 75 3x4
A. Single Leg RDL 3x10 each
B. Back Extension 3x10
C. Reverse Crunch 3x10

Day 4 Weight Reps Weight Reps

Back Squat 98 5 112 5
Snatch Pull 72 3x5
Snatch 48 3 48 3
Clean Pull 90 3x5
Clean & Jerk 60 3 70 3+1
A. Push-ups Max for 3 Sets
B. Chin-ups Max for 3 Sets
C. 3-Way Shoulder Raise 3x5 each
Weight Reps
112 3x8
80 3x5

Weight Reps Weight Reps

102 5 108 3x4

64 4x2

Weight Reps

95 3x6

Weight Reps Weight Reps Weight Reps

121.8 3x5
56 3 64 3 68 2x3

80 3+1 85 2x3+1
Week 4
Day 1 Weight Reps Weight Reps
Back Squat 84 10 98 10
Clean + Power Jerk 60 5 70 5
Clean Pull 90 4x5
Bench Press 63 10 76.5 3x6
A. Pistol Squats 3x5 each
B. Single-Leg Reverse Hyper 3x15 each
C. Ab Wheel 3x10

Day 2 Weight Reps Weight Reps

Front Squat 78 5 90 5
Snatch Grip Shrugs 76 3x10
Hang Snatch Above Knee + Snatch 48 2 56 2
A. 3-way DB Bicep Curl (Zottman, strict, hammer) 3x5 each
B. Pendlay Row 3x10 each
C. OH Tricep Extension 3x10 each

Day 3 Weight Reps Weight Reps

Back Squat 91 10 105 3x6
Jerk Squat 80 8 85 5
Jerk 60 3 80 4x3
A. Single Leg RDL 3x10 each
B. Back Extension 3x10
C. Reverse Crunch 3x10

Day 4 Weight Reps Weight Reps

Back Squat Work to 5Rep Max
Snatch Pull From Knee 72 3x5
Snatch 48 3 56 3
Clean Pull 90 3x5
Clean & Jerk 60 3 70 3+1
A. Push-ups Max for 3 Sets
B. Chin-ups Max for 3 Sets
C. 3-Way Shoulder Raise 3x5 each
Weight Reps
119 3x6
85 3x3+1

Weight Reps Weight Reps

102 5 114 2x3

68 3x2

Weight Reps

100 3x3

Weight Reps Weight Reps Weight Reps

64 3 68 3 72 2+1

80 3+1 85 3+1 90 2+1