May 8, 2018 – 5 Day Weightlifting Program

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

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%

B.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean & Power Jerk

*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 2 reps @ 80%
*Sets 5-6 – 1 rep @ 85%
*Sets 7-8 – 1 rep @ 90%
*Sets 9-10 – 1 rep @ 93-95%

C.
In 20 minutes, build to a 3-RM Clean Deadlift

D.
Every 3 minutes, for 12 minutes (4 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 10 minutes (5 sets):
Chinese Row

x 6 reps