July 27, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squat x 1 rep

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps

Build over the course of the 3 sets.

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

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 2 reps @ 80%
*Set 8 = 1 rep @ 85%
*Set 9 = 1 rep @ 90%
*Set 10 = 1 rep @ 95%

C.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep

*Set 1 = 70% of 1-RM Clean & Jerk
*Set 2 = 75% of 1-RM Clean & Jerk
*Set 3 = 80% of 1-RM Clean & Jerk
*Set 4 = 85% of 1-RM Clean & Jerk
*Set 5 = 90% of 1-RM Clean & Jerk
*Set 6 = 94% of 1-RM Clean & Jerk
*Sets 7-8 = 85% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 5 reps

Build over the course of the 4 sets. Goal should be 85-90% of 1-RM Clean

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 6 reps