November 12, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch

x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Clean Deadlift x 5 reps @ 110% of your 1-RM Clean weight

The goal is to maintain perfect Clean Pull positions, keep it at 110%.

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 8 reps