February 1, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

B.
In 25 minutes, build to a 1-RM Deadlift

C.
Every 2:30, for 15 minutes (6 sets):
Push Press x 5 reps @ 75-80%

D.
Five sets of:
Pullups x 5 reps
Rest 1:30 between sets

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.