December 24, 2019 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 9 minutes (9 sets):
Power Snatch x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-6 = @ 80%
*Sets 7-9 = @ 85%

B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps

*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-8 = @ 80%

C.
In 20 minutes, build to a 6-RM Deadlift

Rest 3 minutes, then:

Two sets of:
Deadlift x 6 reps @ 80-85% of 6-RM Deadlift weight
Rest 2:30 between sets

D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 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.