July 13, 2018 – 5 Day Weightlifting Program

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

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Build over the course of the 4 sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-6 @ 65% of 1-RM Snatch
*Sets 7-8 @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 @ 60% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Row x 8 reps