May 1, 2018 – 5 Day Weightlifting Program

A.
In 25 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean & Power Jerk

*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 2 reps @ 75%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85%
*Sets 9-10 – 1 rep @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Snatch Deadlift x 3 reps

*Sets 1-2 @ 90% of 5-RM Snatch Deadlift
*Sets 3-5 @ 100% of 5-RM Snatch Deadlift

D.
Every 3 minutes, for 12 minutes (4 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 10 minutes (5 sets):
Chinese Row x 6 reps