October 30, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built 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 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 – @ 65% of 1-RM Snatch
*Sets 4-7 – @ 70% of 1-RM Snatch
*Sets 8-10 – @ 75% of 1-RM Snatch

C.
Every 3 minutes, for 9 minutes (3 sets):
Single Leg Barbell Romanian Deadlift x 10 reps each leg

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