January 9, 2018 – 5 Day Weightlifting Program

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

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

x 6 reps each leg

Use between 50-70% of 1-RM Split Jerk. Build over the course of the 4 sets.

C.
In 18 minutes, build to a 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Clean Grip Deadlift x 4 reps @ 7-RM weight

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