October 6, 2017 – 5 Day Weightlifting Program

A.
Every 2:30, for 10 minutes (4 sets):
Snatch Push Press + 3 Overhead Squats x 1 rep

(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 3 overhead squats)

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 – 1 rep @ 80% of 1-RM Snatch
*Sets 6-8 – 1 rep @ 85% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 90% of 1-RM Snatch

C.
Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 75% of 1-RM Clean & Jerk

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk x 1 rep

*Sets 1-4 – @ 80% of 1-RM Clean & Jerk
*Sets 5-7 – @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 80%

E.
Three sets of:
Prone Plank Hold x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds

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