July 3, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Snatch
*Set 3 – 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-5 – 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 – 1 rep @ 90% of 1-RM Power Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position x 6 reps each leg

Use between 50-70% of 1-RM Split Jerk. Build over the course of the 4 sets.

C.
In 20 minutes, build to a 1-RM Power Jerk

D.
In 20 minutes, build to a 5-RM Deadlift

E.
In 15 minutes, work to a 5-RM Pull-Up