May 21, 2019 – 5 Day Weightlifting Program

A.
In 20 minutes, establish a 1-RM Power Snatch

Allow yourself no more than 2 misses before moving on.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%

C.
In 20 minutes, establish a 1-RM Deadlift

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 90-93% of 3-RM weight

E.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.