May 15, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
*Sets 7-8 @ 90%

B.
In 25 minutes, build to a 1-RM Power Clean & Power Jerk

C.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Pull x 4 reps @ 95-100% of 1-RM Snatch

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 5 reps