February 19, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 89%
*Set 7 – 1 rep @ 93%

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep

*Sets 1-3 – @ 80% of 1-RM
*Sets 4-5 – @ 85% of 1-RM
*Sets 6-7 – @ 90% of 1-RM

D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep

*Sets 1-2 – @ 85%
*Sets 3-5 – @ 90%
*Sets 6-7 – @ 93%

E.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 10 reps