March 25, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-8 = 1 rep @ 85-90%

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-8 = 1 rep @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 83-93%

Start at 83% and work up in weight as you go.

D.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 1 minute
Rest 60 seconds