June 1, 2019 – 5 Day Weightlifting Program

A.
In 15 minutes, build to a 2-RM:
Snatch without hookgrip & without moving feet

Start your pull with your feet in your landing position. Your heels can come up in the finish, but, your feet should not leave the platform. No hookgrip is allowed, use a regular grip.

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-3 = 4 reps @ 75-80%
*Sets 4-6 = 4 reps @ 80-85%

C.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 8 reps @ 70% of 1-RM Bench Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 8 reps @ 80% of 1-RM Clean

E.
Four sets of:
Strict Pull-Ups x 6 reps
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds