August 14, 2019 – 5 Day Weightlifting Program

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

Build over the course of the 4 sets

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 3 minutes, for 18 minutes (5 sets):
Back Squat x 5 reps @ 85-90% of 10-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 7 reps @ 90-95% of your 7-RM Bench Press

E.
Accumulate 2 minutes in an L-Sit Position (On Parallettes or a Pull-Up bar)

If you are unable to hold an L-Sit Position, bend at the knees. If you are unable to hold while bent at the knees, do as many situps as you can in 4 minutes.