January 15, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 3 reps

Build over the course of the 4 sets.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean from low blocks x 2 reps

*Sets 1-4 @ 60% of 1-RM Clean
*Sets 5-8 @ 70% of 1-RM Clean

(Block height should be set so the bar is below the knee cap)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

*Sets 1-4 @ 70% of 1-RM Hip Snatch
*Sets 5-8 @ 75% of 1-RM Hip Snatch

D.
Every 2 mnutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 75%