April 19, 2019 – 5 Day Weightlifting Program

A.
In 13 minutes, build to: Front Squat x 3 reps @ 80%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + Overhead Squat

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-7 = 1 rep @ 85%
*Sets 8-10 = 1 rep @ 90%

C.
Every 2 minutes, for 8 minutes (4 sets):
Clean & Jerk x 2 reps @ 80%

Followed by…

Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 1 rep @ 90%

D.
One set of:
Bar Hang x Max Time

*Hang from a pull-up bar for as long as possible.

E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds