October 30, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%
*Sets 6-7 = @ 85%

B.
Every 2 minutes, for 12 minutes (6 sets):
2 Power Cleans + Power Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Jerk

C.
In 18 minutes, build to a 10-RM Clean Deadlift

The goal is to hold the exact same positions you do as when you perform a clean.

D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 10 reps