May 17, 2019 – 5 Day Weightlifting Program

A.
In 13 minutes, build to: Front Squat x 1 rep @ 93%

B.
Every 2:30, for 25 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Set 6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 93%
*Sets 9-10 = 2 reps @ 80-85%

C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Set 4 = @ 80%
*Sets 5-7 = @ 85%

D.
One Set Tabata of:
V-Ups:
20sec on
10sec off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete