August 28, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance

x 2 reps

Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 80%

C.
In 25 minutes, build to a 1-RM Back Squat

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

E.
One set of:
Pushups x max reps in 2 minutes
Rest 30 seconds
V-Ups x max reps in 2 minutes