August 27, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off

+ Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

At the 14 minute mark…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Hip Power Clean

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean

(Bring to the bar into your power position and perform a power clean. Bar should not lower at all once it is raised into the hang position)

D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
(add weight if possible)