January 20, 2020 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep

Build in weight as you go. The goal is to get heavy in this exercise but not maximal.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Hang Snatch

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean with a 2 second pause in catch

*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 2 reps @ 70% of 1-RM Power Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause in bottom x 2 reps

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

E.
Two sets of:
Banded March

x 3 minutes