October 27, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance + Overhead Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split Jerk Position x 4 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 – @ 70% of 1-RM Snatch
*Set 2 – @ 75% of 1-RM Snatch
*Sets 3-4 – @ 80% of 1-RM Snatch
*Set 5 – @ 85% of 1-RM Snatch
*Set 6 – @ 90% of 1-RM Snatch
*Sets 7-10 – @ 95%+ of 1-RM Snatch

(Goal here is to find a 1-RM Snatch for the day)

C.
In 25 minutes, build to a 2-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 2 reps @ 90%

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