August 13, 2018 – 5 Day Weightlifting Program

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

Build over the course of the 4 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 25 minutes (10 sets):
Slow Pull Snatch

*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 2 reps @ 80% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 85% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Snatch Pull with a 5 seconds lowering x 3 reps @ 85% of 1-RM Snatch

Perform a snatch pull, then take 5 seconds to lower the bar back to the ground. Repeat this for 3 reps. Focus here is on maintaining perfect positions during the 6second descent.

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)