August 8, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch x 1 rep

Build over the course of the 4 sets. Work to 50-60% of 1-RM Snatch

(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)

B.
In 30 minutes, build to a 1-RM Snatch

C.
Every 2:30, for 20 minutes (8 sets):
Back Squat

*Sets 1-3 = 3 reps @ 83-85%
*Sets 4-6 = 2 reps @ 88-90%
*Sets 7-8 = 1 rep @ 93-95%

D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 4 sets.

E.
Two sets of:
Dips x 4 reps
V-Ups x 30 seconds
Rest 60 seconds