August 11, 2020 – 5 Day Weightlifting Program

Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift
5 Muscle Snatch, 3 Muscle Clean
5 Hang Power Snatch, 3 Power Clean
5 Power Jerks + 3 Push Press

*Every new line means take a short break before moving to the next movements

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps @ 80-85% of 1-RM Power Snatch

B.
In 20 minutes, establish a 1-RM Power Clean + Power Jerk

C.
In 20 minutes, establish a 4-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 20 reps
Rest 60 seconds

E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry

x 100-ft Each Arm

Choose a KB weight that is challenging for all sets.