November 3, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 – @ 60% of 1-RM Snatch
*Sets 4-6 – @ 65% of 1-RM Snatch
*Sets 7-8 – @ 70% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 – @ 60% of 1-RM Clean & Jerk
*Sets 4-6 – @ 70% of 1-RM Clean & Jerk

D.
Two sets of:
Weighted Plank x 60 seconds
Rest 60 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds