December 27, 2017 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Followed by…

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Grip Push Press + Overhead Squat x 1 rep

Build over the course of the 6 sets.

B.
Every 2:30, for 25 minutes (10 sets):
Snatch from mid blocks

*Sets 1-4 – 2 reps @ 75% of 1-RM Snatch
*Sets 5-7 – 2 reps @ 80% of 1-RM Snatch
*Sets 8-10 – 2 reps @ 85% of 1-RM Snatch

(Block height should be set so the bar is at the middle of your knee cap)

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps

*Sets 1-3 @ 80%
*Sets 4-5 @ 75%

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Lunges x 6 reps each leg

Build over the course of the 3 sets.

E.
Four sets of:
Dips x 10 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds