February 6, 2019 – 5 Day Weightlifting Program

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

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Grip Push Jerk + Overhead Squat x 1 rep

Build over the course of the 6 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from low blocks

*Sets 1-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-7 = 2 reps @ 85% of 1-RM Snatch
*Sets 8-10 = 1 rep @ 90% of 1-RM Snatch

(Block height should be set so the bar is below your knee cap)

C.
In 25 minutes, build to a 5-RM Back Squat

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Reverse Lunges x 5 reps each leg

Build over the course of the 4 sets.

E.
Four sets of:
Dips x 8 reps
Rest 30 seconds
Hanging Leg Raises x 30 seconds
Rest 60 seconds