January 7, 2020 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

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

B.
In 22 minutes, build to a 1-RM Power Clean + Power Jerk

C.
In 20 minutes, build to a 4-RM Deadlift

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Deadlift x 4 reps @ 85% of 4-RM weight

D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds

E.
Three sets of:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet

Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.