December 29, 2017 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 3 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Sets 1-2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 84%
*Sets 7-8 – 1 rep @ 88%
*Sets 9-10 – 1 rep @ 92%
*Sets 11-12 – 1 rep @ 96%

C.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + 2 Jerks x 1 rep

*Sets 1-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Reverse Hyper x 20 reps @ 35% of Back Squat 1-RM

E.
Every 2 minutes, for 8 minutes (4 sets):
Pullups x 8 reps

Add weight if possible.