January 2, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 12 minutes (8 sets):
Hang Power Snatch x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch
*Sets 7-8 @ 95% of 1-RM Power Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position

x 6 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Behind The Neck Jerk x 1 rep

*Sets 1-3 @ 80% of 1-RM Split Jerk
*Sets 4-6 @ 85% of 1-RM Split Jerk
*Sets 7-8 @ 90% of 1-RM Split Jerk
*Sets 9-10 @ 95% of 1-RM Split Jerk

D.
In 18 minutes, establish a 7-RM Clean Grip Deadlift

E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row with a 2 second pause

x 10 reps