November 27, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch w/ 2second pause at the knee x 2 reps

*Sets 1-2 = @ 72%
*Sets 3-5 = @ 77%
*Sets 6-7 = @ 82%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Clean + Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Clean + Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Clean + Power Jerk

C.
In 18 minutes, build to a 7-RM Clean Deadlift

The goal is to hold the exact same positions you do as when you perform a clean.

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

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