April 1, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 2 reps

*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean with a 2 second pause in catch

*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 2 reps @ 70% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 70%
*Sets 4-5 = @ 75%

D.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds