June 4, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Hang Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Sets 4-5 = 1 rep @ 85%
*Sets 6-7 = 1 rep @ 90%

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-2 = @ 85% of 1-RM Power Jerk
*Sets 3-4 = @ 90% of 1-RM Power Jerk
*Sets 5-6 = @ 95% of 1-RM Power Jerk

C.
In 18 minutes, build to a 5-RM Clean Deadlift

The goal is to hold the exact same positions you do as when you perform a clean.

D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 6-8 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Row x 10 reps