March 10, 2020 – 5 Day Weightlifting

A.

Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-7 = 1 rep @ 80% of 1-RM Power Snatch

B.

Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-7 = @ 80%

C.

Every 3 minutes, for 15 minutes (5 sets):
Front Squat w/ 5 second lowering phase x 3 reps

*Sets 1-2 = @ 65-70%
*Sets 3-5 = @ 70-75%

D.

Two sets of:
Banded March x 3 minutes
Rest 90 seconds

E.

Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds