October 1, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
*Sets 7-8 = @ 85% of 1-RM Power Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 4 reps @ 65% of 1-RM Deadlift

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Every 3 minutes, for 6 minutes (2 sets):
Barbell Step-Up x 5 reps each leg

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)

E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds