October 5, 2019 – 5 Day Weightlifting Program

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

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Snatch.

B.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 75-80%

This is meant to be lighter & more explosive at the end of a long week.

C.
In 20 minutes, establish a 1-RM Bench Press

D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squat x 5 reps each leg

Aim for 3 heavy working sets.

E.
Four sets of:
Strict Pull-Ups x 5 reps
Stationary Dips x 5 reps
(Add weight if possible)
Rest 60 seconds