February 20, 2018 – 5 Day Weightlifting Program

A.
In 20 minutes, build to a 1-RM Power Snatch

B.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press In Split Position x 3 reps

Build over the course of the 4 sets.

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep

*Sets 1-2 – @ 85% of 1-RM
*Sets 3-4 – @ 90% of 1-RM
*Sets 5-6 – @ 95% of 1-RM

D.
Every 2 minutes, for 8 minutes (4 sets):
Clean Grip Deadlift x 3 reps @ 95% of 4-RM weight

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 6 reps