December 5, 2018 – 5 Day Weightlifting Program

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

Build over the course of the 4 sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch with a 2 second pause at mid knee x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch

C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a 1 second pause at bottom x 3 reps

*Sets 1-3 = @ 75-80% of 1-RM Front Squat
*Sets 4-6 = @ 85% of 1-RM Front Squat

E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds

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