January 16, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-3 @ 65% of 1-RM Power Snatch
*Sets 4-6 @ 70% of 1-RM Power Snatch
*Sets 7-8 @ 75% of 1-RM Power Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Press In Split Position x 5 reps

Build over the course of the 4 sets.

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

*Sets 1-4 @ 70%
*Sets 5-8 @ 75%

D.
Every 2:30, for 10 minutes (4 sets):
Clean Grip Deadlift x 5 reps @ 95% of 1-RM Clean & Jerk

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