April 22, 2020 – 5 Day Weightlifting Program

Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats
6 Lunges
4 Burpees
2 Pull-Ups

With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving

x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Hip Snatch x 2 reps

*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-6 = @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean x 2 reps

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

D.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 5 second lowering phase x 3 reps

*Set 1 = @ 60%
*Sets 2-4 = @ 65%
*Sets 5-6 = @ 70%

E.
Two sets of:
Bent Over Row x 10 reps
Banded March x 3 minutes
Rest as needed