September 10, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 3 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean

*Sets 1-3 = 2 reps @ 65% of 1-RM Power Clean
*Sets 4-5 = 2 reps @ 70% of 1-RM Power Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 70%
*Sets 4-5 = @ 75%

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