March 20, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Mid Hang Power Snatch

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

(Bar should be at the middle of the knee for the Mid Hang Position)

B.
Every 2 minutes, for 14 minutes (7 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

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

C.
In 20 minutes, build to a 10-RM Snatch Deadlift

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps

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