March 31, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Clean x 1 rep

Build over the course of the 4 sets.

Use this as a warmup. Don’t go heavier than 65% of your 1-RM Clean

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

*Sets 1-3 = @ 60% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase

x 2 reps @ 85-95% of 1-RM Snatch

D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squats x 5 reps each leg

Aim for 2-3 heavy working sets.

E.
Three sets of:
Good Mornings x 8 reps
DB Bicep Curls x 8 reps
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds