June 29, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2 minutes, for 20 minutes (10 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 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%

C.
Every 3 minutes, for 24 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep

*Set 1 @ 70%
*Set 2 @ 75%
*Set 3 @ 80%
*Set 4 @ 85%
*Sets 5-6 @ 90%
*Sets 7-8 @ 80-85%

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