April 11, 2020 – 5 Day Weightlifting Program

A.
In 20 minutes, build to a 1-RM Power Clean & Power Jerk

B.
Every 2:30, for 15 minutes (6 sets):
Snatch Pull+ Snatch + Overhead Squat x 1 rep

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

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2 = 2 reps @ 85-90%
*Sets 3-4 = 4 reps @ 80%
*Sets 5-6 = 6 reps @ 70-75%

D.
In 20 minutes, build to a 1-RM Bench Press

E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds