September 23, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 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):
Tall Snatch x 2 reps

Build over the course of the 4 sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

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x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-8 = @ 85%

C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

D.
Every 2:30, for 10 minutes (4 sets):
Snatch Deadlift x 5 reps

Start at 100% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

Four sets of:
Chinups x 8 reps
(add weight if possible)
Glute Ham Raise x 6-8 reps
Rest 60 seconds

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