September 18, 2018 – 5 Day Weightlifting Program

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

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% 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):
Behind The Neck Power Jerk x 1 rep

*Sets 1-2 @ 85% of 1-RM BTN Power Jerk
*Sets 3-4 @ 90% of 1-RM BTN Power Jerk
*Sets 5-6 @ 95% of 1-RM BTN Power Jerk

C.
In 17 minutes, build to a 3-RM Deadlift

D.
In 15 minutes, build to a 4-RM Push Press

At the 17 minute mark…

Every 3 minutes, for 6 minutes (2 sets):
Push Press x 4 reps @ 92.5% of 4-RM

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg

Aim for 2 heavy working sets.