June 18, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)

x 5 reps

Built over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean + Hang Clean x 1 rep

*Set 1 @ 75% of 1-RM Clean
*Set 2 @ 80% of 1-RM Clean
*Sets 3-4 @ 85% of 1-RM Clean
*Sets 5-6 @ 85-90% of 1-RM Clean
*Sets 7-8 @ 80% of 1-RM Clean

C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch with a 2 second pause just above knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 1 rep @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 2 reps @ 75-80% of 1-RM Snatch

D.
Every 2:30, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 – 4 reps @ 75%
*Sets 4-5 – 4 reps @ 80-83%

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps

Build over the course of the 4 sets.