March 1, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squat x 1 rep

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 2 reps @ 80%
*Set 8 = 1 rep @ 85%
*Set 9 = 1 rep @ 90%
*Set 10 = 1 rep @ 95%
*Set 11 = 2 reps @ 85%
*Set 12 = 1 rep @ 90%

C.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Set 5 = @ 90% of 1-RM Clean & Jerk
*Set 6 = @ 94% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 35% of Back Squat 1-RM

E.
Four Sets Of:
Chin-Ups x 5 reps
Half Kneeling Single-Arm DB Press x 8 reps each arm
Rest 60 seconds

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