May 31, 2019 – 5 Day Weightlifting Program

A.
In 13 minutes, build to:
Front Squat x 2 reps @ 85%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 3 reps @ 70%
*Set 2 = 2 reps @ 74%
*Set 3 = 2 reps @ 78%
*Set 4 = 2 reps @ 82%
*Sets 5-6 = 1 rep @ 86%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 2 reps @ 80-85%

C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & 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
*Sets 5-7 = @ 90% of 1-RM Clean & Jerk

D.
One Set Tabata of:
V-Ups:
20sec on
10sec off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

E.
One set of:
Bearhug Sandbag Carry

x 400 meters