July 4, 2018 – 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 2:30, for 25 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 98%
*Sets 8-10 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 20 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
Hanging Leg Raises x 30 seconds
Rest 60 seconds