October 12, 2018 – 5 Day Weightlifting Program

A.
In 13 minutes, build to:
Front Squat x 1 rep @ 93%

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 @ 70%
*Set 2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
*Sets 7-10 @ 90%

C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Set 4 @ 80% of 1-RM Clean & Jerk
*Sets 5-7 @ 85% of 1-RM Clean & Jerk

D.
Four sets of:
Barbell Rollout x 10 reps
Rest 30 seconds
Superman Hold x 30 seconds
Rest 60 seconds