March 30, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Snatch

x 1 rep

Start light and build to moderate. This is meant to be a warmup exercise.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull

+ Snatch

*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 5 reps @ 60-70%

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps

*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds