September 14, 2018 – 5 Day Weightlifting Program

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

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-6 @ 65% of 1-RM Snatch
*Sets 7-8 @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 @ 60%
*Sets 4-6 @ 70%

D.
One Set Tabata of:
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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Connor Reese
Connor Reese
September 15, 2018 3:57 pm

A) 185

Felt not too heavy. Hips shot back just a little bit. Nothing major. Overall good movement.

B) 75/85/95

A little off on the % but I was NOT feeling hunting down the one set of baby plates we have.

C) 115/125

Felt really heavy. Although on the last two sets of jerks I really felt connected to the bar.

D) Done

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