May 10, 2019 – 5 Day Weightlifting Program

A.
In 13 minutes, build to:
Front Squat x 3 reps @ 80%

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 70%

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

*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 30 seconds

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