September 11, 2018 – 5 Day Weightlifting Program

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

*Sets 1-2 @ 65% of 1-RM Power Snatch
*Sets 3-4 @ 70% of 1-RM Power Snatch
*Sets 5-6 @ 75% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%

C.
Every 2:30, for 10 minutes (4 sets): Deadlift x 5 reps @ 60%

D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 65%

E.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Step-Up x 5 reps each leg

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)