June 26, 2018 – 5 Day Weightlifting Program

A.
In 18 minutes, build to a 1-RM Power Snatch

B.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Position

x 5 reps

Build over the course of the 4 sets.

C.
Every 2:30, for 20 minutes (8 sets):
Split Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Sets 3-4 – 1 rep @ 85%
*Sets 5-6 – 1 rep @ 90%
*Sets 7-8 – 1 rep @ 90-95%

D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps

*Sets 1-2 @ 88% of your 10-RM Deadlift Weight
*Sets 3-4 @ 83% of your 10-RM Deadlift Weight

*Note: If you do not know your 10-RM Deadlift, establish a 10-RM today instead of doing these sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Chinups x 8 reps