September 28, 2018 – 5 Day Weightlifting Program

A.
In 13 minutes, build to:
Front Squat x 2 reps @ 90%

B.
Every 2:30, for 25 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5 = 1 rep @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-10 = 1 rep @ 90%

C.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk x 1 rep

*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 94%
*Set 7 @ 98%
*Sets 8-10 @ 101%+

(Goal here is to find a 1-RM Clean & Jerk for the day)

D.
Four sets of:
Hip Extension on GHD Machine

x 6 reps
Hanging Leg Raises x 10 reps
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.