April 3, 2018 – 5 Day Weightlifting Program

A.
In 25 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

*Sets 1-3 @ 80% of 1-RM Power Clean & Jerk
*Sets 4-6 @ 85% of 1-RM Power Clean & Jerk
*Sets 7-8 @ 90% of 1-RM Power Clean & Jerk

C.
In 20 minutes, build to a 7-RM Clean Deadlift

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 8 reps