August 4, 2020 – 5 Day Weightlifting Program

Suggested Warm-Up
3 Minutes in 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.
In 22 minutes, establish a 1-RM Power Snatch

B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 7 reps @ 80-90% of 7-RM weight

*If you don’t know your 7-RM Deadlift, establish that today instead of doing these sets.

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

E.
Three sets of:
Farmers Carry x 120 feet
Rest as needed between sets

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.