January 17, 2020 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance

x 2 reps

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Muscle Clean

x 2 reps

These are meant to be warmup exercises, not for heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 83-87%

The goal of today is consistency. Focus on making every rep!

C.
Every 2 minutes, for 18 minutes (9 sets):
Clean & Jerk x 1 rep @ 83-87%

The goal of today is consistency. Focus on making every rep!

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

Aim for 3 heavy working sets.

E.
Four sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds

Place a barbell on your back for the hip extension if possible.