December 31, 2019 – 5 Day Weightlifting Program

A.
In 22 minutes, establish a 1-RM Power Snatch

B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ 80-85% of 6-RM weight

*If you don’t know your 6-RM, establish that today instead of doing these sets.

D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 20 reps
Rest 60 seconds

E.
Three sets of:
Farmers Carry x 60 feet

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.