November 28, 2017 – 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 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 80-85% of 1-RM Front Squat

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 85-90% of 3-RM Push Press

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

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

E.
Four sets of:
Medicine Ball V-Ups x 20 reps
Rest 60 seconds
Back Extension x 6 reps
(Add a barbell on your back if possible)
Rest 60 seconds