August 31, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 80%

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80%

C.
In 22 minutes, build to a 1-RM Front Squat. IF you already PR’d your Front Squat last week, then, do this instead:

Every 2:30, for 15 minutes (6 sets):
Front Squat

x 1 rep @ 90-95%

D.
Four sets of:
Pull-Ups x 6 reps
Rest 2 minutes

E.
Three sets of:
Romanian Deadlift x 5 reps
Rest 2 minutes

(Goal weight should be 85-90% of 1-RM Clean)