June 21, 2019 – 5 Day Weightlifting Program

A.
In 13 minutes, build to: Front Squat x 4 reps @ 75%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep @ 80-90%

The goal of today’s session is to have no misses. Only move up in weight if you’re 100% confident you’re going to make the next weight.

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 80-85%

D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds