August 28, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85% of 1-RM Power Snatch

(Bar should be at the middle of the knee when starting)

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Jerk
*Sets 3-4 = @ 85% of 1-RM Power Jerk
*Sets 5-6 = @ 90% of 1-RM Power Jerk

C.
In 13 minutes build to:
Deadlift – 3 reps @ 80% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps @ 85-90% of 5-RM

*Note: If you don’t know your 5-RM Push Press, establish that today instead.

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg

Aim for 2 heavy working sets.