December 4, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 2 second pause at the knee x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 90%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk

*Set 1 = @ 80% of 1-RM Power Clean + Power Jerk
*Set 2 = @ 85% of 1-RM Power Clean + Power Jerk
*Set 3 = @ 90% of 1-RM Power Clean + Power Jerk
*Sets 4-6 = @ 85-90% of 1-RM Power Clean + Power Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Clean Deadlift x 7 reps @ 85-90% of your 7-RM Clean Deadlift

D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

E.
Every 2:30, for 7:30 (3 sets):
Single Arm Dumbbell Bent Over Row x 10 reps each arm