June 15, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Push Press + Overhead Squat x 1 rep

(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 1 overhead squat)

Build over the course of the 6 sets.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

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

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Clean & Jerk x 1 rep

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

(Perform a Clean, drop the bar, then, perform a Clean & Jerk)

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 10 reps