March 5, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch

x 3 reps

Build over the course of the 4 sets.

B.
In 20 minutes, build to a 3-RM Hang Snatch

(Hang Snatch should be above the knee)

C.
Every 90 Seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
*Sets 7-8 @ 80%

D.
In 18 minutes, build to a 5-RM Dead Stop Front Squat

E.
Three sets of:
Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds