December 17, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with 2 second pause in catch x 2 reps

*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 85-95% of 1-RM Snatch

D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 10 reps @ 60-65% of 10-RM Push Press

E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)