July 25, 2018 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 3 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Snatch x 1 rep

Build over the course of the 4 sets. Work to 50-60% of 1-RM Power Snatch

(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)

B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Overhead Squat

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 90% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-2 = 2 reps @ your 5-RM weight
*Sets 3-4 = 3 reps @ your 5-RM weight

*If you don’t know your 5-RM Back Squat- establish that today instead.

D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups x 6 reps each leg

Build over the course of the 4 sets. Set the box height so your leg is at parallel when you step up.

E.
Four sets of:
Dips x 6 reps
Rest 30 seconds
Russian Twists x 30 seconds
Rest 60 seconds