January 14, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Built over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean from high blocks x 2 reps

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

(Block height should be set so the bar is just above the knee cap)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch with no hookgrip & no moving feet x 1 rep

*Sets 1-3 = @ 85% of 2RM weight
*Sets 4-6 = @ 90% of 2RM weight
*Sets 7-8 = @ 95% of 2RM weight

(Perform a snatch without using a hookgrip and without moving your feet. Your pull should begin with your feet already in your receiving position)

D.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex

x 1 rep

*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-6 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 8 reps

Build over the course of the 4 sets.