August 7, 2018 – 5 Day Weightlifting Program

A.
In 18 minutes, build to a 1-RM Power Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split

x 5 reps

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

C.
Every 2:30, for 20 minutes (8 sets):
Split Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal is to find a 1-RM Split Jerk today.

D.
In 20 minutes, build to a 1-RM Deadlift

E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 5 reps