November 6, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the five sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps

Build in weight over the course of the 4 sets.

B.
In 25 minutes, build to a 1-RM Snatch

(Limit yourself to 2 misses today before moving on)

C.
Every 2:30, for 10 minutes (4 sets):
Hang Snatch Pull x 5 reps @ 90% of 1-RM Snatch

(Bar starts from just above the knee for each hang repetition)

D.
Every 3 minutes, for 12 minutes (4 sets):
Single Leg Barbell Romanian Deadlift x 8 reps each leg

E.
Every 2:30, for 10 minutes (4 sets):
Strict Pronated Grip Pull-Ups x 5 reps
(add weight if possible)