October 4, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by:

Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Aim for 3 heavy working sets.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch with a 3 second pause at knee

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*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-5 = 1 rep @ 85% of 1-RM Snatch

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

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

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