November 16, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch

x 1 rep

*Sets 1-3 = @ 95% of 2RM in this complex
*Sets 4-6 = @ 100% of 2RM in this complex

If you do not know your 2RM in this complex, establish that today instead of doing this % work.

Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform. No hookgrip is allowed, use a regular grip.

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

C.
In 22 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