October 31, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-3 – @ 65% of 1-RM Power Snatch
*Sets 4-6 – @ 70% of 1-RM Power Snatch
*Sets 7-8 – @ 75% of 1-RM Power Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 70% of 1-RM Back Squat

C.
Every 2:30, for 10 minutes (4 sets):
Behind The Neck Push Press x 5 reps @ 70% of 5-RM

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg

(Aim for 3 moderate sets. The goal today is to get some work in, but, not at heavy weights)

E.
Three sets of:
Barbell Rollout x 10 reps
Rest 60 seconds
Superman Hold x 20 seconds
Rest 60 seconds