February 13, 2018 – 5 Day Weightlifting Program

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

*Sets 1-2 – @ 75% of 1-RM
*Sets 3-4 – @ 80% of 1-RM
*Sets 5-6 – @ 85% of 1-RM
*Sets 7-8 – @ 90% of 1-RM

B.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press In Split Position x 5 reps

Build over the course of the 4 sets.

C.
Every 2:30, for 15 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-2 – @ 80% of 1-RM
*Sets 3-4 – @ 85% of 1-RM
*Sets 5-6 – @ 90% of 1-RM

D.
Every 3 minutes, for 12 minutes (4 sets):
Clean Grip Deadlift x 4 reps @ 90% of 4-RM weight

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 8 reps