November 30, 2019 – 5 Day Weightlifting Program

A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.

B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps

*Sets 1-2 = @ 50% of 1-RM Snatch
*Sets 3-4 = @ 55% of 1-RM Snatch
*Set 5 = @ 60% of 1-RM Snatch
*Set 6 = @ 65% of 1-RM Snatch
*Set 7 = @ 70% of 1-RM Snatch

C.
In 25 minutes, build to a 5-RM Dead Stop Front Squat

*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).

Rest 3 minutes, then:

Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 5 reps @ 85-90% of your 5-RM in this exercise

D.
Three sets of:
Pullups x 10 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds

E.
Three sets of:
Romanian Deadlift x 10 reps

(Goal weight should be 70-75% of 1-RM Clean)

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