February 1, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 3 reps

Build over the course of the 6 sets.

B.
Every 2:30, for 25 minutes (10 sets):
Snatch x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
*Sets 9-10 = @ 85-90%

C.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Front Squats + Jerk x 1 rep

*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Reverse Hyper x 20 reps @ 35% of Back Squat 1-RM

E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 8 reps

Add weight if possible.

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