July 6, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving x 5 reps

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 6 sets.

B.
In 25 minutes, build to a 1-RM Snatch

C.
In 25 minutes, build to a 1-RM Clean & Jerk

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

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