August 24, 2018 – 5 Day Weightlifting Program

A.
In 13 minutes, build to: Front Squat x 5 reps @ 70%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 75%
*Sets 3-5 = 1 rep @ 80%
*Sets 6-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Sets 1-2 @ 75%
*Sets 3-5 @ 80%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 85%

D.
Three sets of:
Barbell Rollout x 10 reps
Rest 30 seconds
Superman Hold x 20 seconds
Rest 60 seconds