May 29, 2020 – 5 Day Weightlifting Program

Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Walk to Split Position

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x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 80-83%

C.
Every 90 seconds, for 19:30 (13 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Barbell Strict Press x 8 reps
Good Mornings x 8 reps
Russian Twists x 45 seconds
Rest as needed

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