August 20, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Hip Snatch x 1 rep

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%
*Sets 6-7 = @ 80%

B.
Every 2:30, for 10 minutes (4 sets):
Snatch Panda Pull

x 3 reps @ 95% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift
*Sets 1-2 = 2 reps @ your 5-RM Deadlift Weight
*Sets 3-4 = 3 reps @ your 5-RM Deadlift Weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Glute Ham Raise x 10 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row with a 2 second pause x 8 reps