January 1, 2019 – 5 Day Weightlifting Program

A.
In 20 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-7 = 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull x 4 reps @ 100% of 1-RM Snatch

D.
Every 3 minutes, for 9 minutes (4 sets):
Glute Ham Raise x 8-10 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Barbell Row

x 8 reps