April 17, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Low Hang Power Snatch x 2 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 85%

(Bar should be below the knee for the Low Hang Position)

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch x 1 rep

*Sets 1-3 @ 75% of 1-RM Power Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Power Clean & Jerk
*Sets 6-8 @ 85% of 1-RM Power Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Snatch Deadlift x 7 reps @ 100% of 1-RM Snatch

D.
Every 2:30, for 7:30 (3 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Chinese Row

x 8 reps