March 13, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 @ 80%
*Sets 3-5 @ 85%
*Sets 6-7 @ 90%

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + 2 Power Jerks x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Jerk
*Sets 3-4 @ 85% of 1-RM Power Jerk
*Sets 5-7 @ 90% of 1-RM Power Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Clean Deadlift x 10 reps @ 85% of 10-RM Clean Deadlift

D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Row x 10 reps