July 30, 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 2 minutes, for 8 minutes (4 sets):
3-Position Clean x 1 rep

Build over the course of the 4 sets but to no higher than 60% of 1-RM Clean.

(The 3-positions are: High Hang, Mid-Knee, & Below Knee. Bring the bar to the High Hang, perform a Clean, lower it to Mid-Knee, perform a clean, lower it to Below Knee & perform a clean).

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-4 @ 80% of 1-RM Clean & Jerk
*Set 5 @ 85% of 1-RM Clean & Jerk
*Set 6 @ 88% of 1-RM Clean & Jerk
*Sets 7-8 @ 92% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch without hookgrip & without moving feet x 2 reps

*Sets 1-2 @ 85% of 2RM in this complex
*Sets 3-4 @ 90% of 2RM in this complex
*Sets 5-6 @ 95% of 2RM in this complex

If you do not know your 2RM in this complex, establish that today instead of doing this % work.

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. No hookgrip is allowed, use a regular grip

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

*Sets 1-3 @ 80%
*Sets 4-5 @ 85%
*Sets 6-7 @ 90%

E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6 reps