August 3, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 98%
*Sets 9-11 = 1 rep @ 101%+

The goal is to find a 1-RM Snatch for the day.

C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Sets 5-7 = @ 90%

D.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 5 reps

Build over the course of the 4 sets. Goal should be 85-90% of 1-RM Clean

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 6 reps