September 24, 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 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps

Build in weight over the course of the 4 sets.

B.
In 25 minutes, build to a 1-RM Snatch

(Limit yourself to 2 misses today before moving on)

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Clean

D.
In 18 minutes, build to a 3-RM Front Squat

At the 21 minute mark…

Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 90% of 3-RM weight

E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
(add weight if possible)