October 20, 2017 – 5 Day Weightlifting Program

A.
Every 2:30, for 10 minutes (4 sets):
Snatch Push Press + Snatch Balance + Overhead Squat x 1 rep

(Place the bar on your back with your snatch grip. Perform 1 Push Press followed by 1 Snatch Balance & 1 Overhead Squat)

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps

*Sets 1-2 – 70% of 1-RM Snatch
*Sets 3-5 – 75% of 1-RM Snatch
*Sets 6-8 – 80% of 1-RM Snatch
*Sets 9-10 – 85% of 1-RM Snatch

C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 – 80% of 1-RM Clean & Jerk
*Sets 4-6 – 90% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 2 reps @ 90%

E.
Three sets of:
L-Sit x 20 seconds
Rest 30 seconds
Hanging Leg Raises x 12 reps
Rest 60 seconds