May 3, 2019 – 5 Day Weightlifting Program

A.
In 15 minutes, build to: Front Squat x 3 reps @ 85%

B.
Every 2:30, for 20 minutes (8 sets):
Snatch x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 2 reps @ 85-88%

Followed by…

Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 1 rep @ 90%

D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

E.
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