May 28, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 20 minutes (8 sets):
Snatch + 2 Hang Snatches

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

(Peform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)

C.
Every 2:30, for 12:30 (5 sets):
Snatch Pull with a 6 seconds lowering x 3 reps @ 85% of 1-RM Snatch

Perform a snatch pull, then take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps.

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)