November 13, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving

x 5 reps

Built over the course of the 4 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps

*Sets 1-4 = @ 65-70%
*Sets 5-7 = @ 70-75%

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 5 reps @ 65-70%

E.
One set of:
Sandbag bearhug carry

x 400m

Pick a weight that is challenging, but that you don’t drop the sandbag more than 2 times.