December 4th, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 89%
*Set 7 – 1 rep @ 92%

(Goal here is to build up to your opening attempt for this weekend)

C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90-93%

(Goal here is to work to your opening attempt for this weekend)

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 3 reps

*Sets 1-2 @ 70-75% of 1-RM Front Squat
*Sets 3-4 @ 75-80% of 1-RM Front Squat

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 5 reps

E.
Every minute, on the minute, for 4 minutes (4 sets):
Strict Pronated Grip Pull-Ups x 5 reps
(Use your bodyweight)

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