July 16, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

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

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-4 @ 80% of 1-RM Clean
*Sets 5-6 @ 85% of 1-RM Clean
*Sets 7-8 @ 90% of 1-RM Clean
*Sets 9-10 @ 80% of 1-RM Clean

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch without moving feet

x 1 rep

*Sets 1-3 @ 75% of 1-RM Snatch
*Sets 4-5 @ 80% of 1-RM Snatch
*Sets 6-7 @ 85% of 1-RM Snatch

Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform.

D.
Every 2:30, for 17:30 (7 sets):
Front Squat x 3 reps

*Sets 1-3 @ 70%
*Sets 4-5 @ 75%
*Sets 6-7 @ 80%

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps

Build over the course of the 4 sets.