August 31, 2018 – 5 Day Weightlifting Program

A.
In 13 minutes, build to:
Front Squat x 4 reps @ 75%

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

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

C.
In 25 minutes, build to a 2-RM Clean & Jerk

D.
Three sets of:
Hip Extension on GHD Machine

x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.