August 13, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 1 rep

*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-7 = @ 70% of 1-RM Snatch

B.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Pull with a 5 second pause at knee x 3 reps @ 100% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 2 reps @ your 5-RM Deadlift Weight

*if you do not know your 5-RM Deadlift, find a 5-RM today instead.

D.
Every 2:30, for 7:30 (3 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Single Arm DB Bent Over Row x 8 reps each arm