March 5, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with 2 second pause in catch x 2 reps

*Sets 1-2 = @ 70% of 1-RM
*Sets 3-4 = @ 75% of 1-RM
*Sets 5-6 = @ 80% of 1-RM

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

Build over the course of the 4 sets.

C.
In 20 minutes, build to a 1-RM Power Jerk

D.
In 15 minutes, build to a 5-RM Clean Grip Deadlift

(Focus here is on keeping your back set as if you were cleaning. Don’t sacrifice technique for weight. Use straps if you have them)

E.
Every 2 minutes, for 8 minutes (4 sets):
Single Arm DB Bent Over Row x 8 reps each arm