July 16, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 1 rep

*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-7 = @ 65% of 1-RM Snatch

B.
Every 2:30, for 12:30 (5 sets):
Snatch High Pull

x 3 reps @ 90% of 1-RM Snatch

C.
In 20 minutes, build to a 10-RM Deadlift

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Single-Arm DB Bent Over Row x 8 reps each arm