The Everyday Weightlifter Program Week 1

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The Everyday Weightlifter Program is designed to help you train effectively, efficiently, and enjoyably.  Scroll down to check out an overview of week one day 1, videos and full sets and reps for day 1 of week 1 described in the podcast.
Within each workout there is a prep, skill, strength, and auxiliary piece.
There are 3 goals to this program.
1st – Improving your weightlifting base.
2nd – Integrating general strength and conditioning for overall health and wellness
3rd –  Training Efficiently! These workouts are designed to take less than 60 minutes.
Let the training begin gang!  As always my inbox is open and I am here to help.  Shoot me an email anytime and I will get back to you within 24 hours!  For access to the full 6 week template scroll below.

Week 1 Overview

Week 1 Day 1 Getting Low


Complete 3 Rounds of the following:

Push to Slide Snatch Footwork Progression (pick any 3 movements) x 10


Elbow to instep with Twist x 10 (5 each way)


Lying Med Ball Rotation x 20 (alternating reps)




Drop Snatch 3 – 3 – 3 – 3 – 3

(Think light and fast, build load slowly and conservatively. Pretend that Pai Mei gave you a version of the 5 point palm exploding heart technique that only takes effect if you miss a lift.)

Rest :90 between sets.  



Front Squat 10×2 (same load both set)

Rest 1:00 between sets



Complete 3 Rounds of the Following. Rest as needed between movements and sets


Contralateral Single Leg RDL x 12 each leg



Ipsilateral Deadbugs sets of 20


Sled Push 20 Meters