September 25, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

C.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 1 rep @ your 3-RM weight

*Note: If you do not know your 3-RM Deadlift, establish that today instead of doing these sets.

D.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 2 reps @ 4-RM weight

E.
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)