July 27, 2019 – 5 Day Weightlifting Program

A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch x 1 rep @ 90%

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 90%

C.
In 22 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Four sets of:
Chin-Ups x 10 reps
Rest 90 seconds

E.
Four sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds

(Goal weight should be 70-75% of 1-RM Clean)