March 18, 2019 – 5 Day Weightlifting Program

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

Built over the course of the 4 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 2 second pause in catch x 2 reps

*Sets 1-4 = @ 70%
*Sets 5-8 = @ 75%

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch x 2 reps

*Sets 1-4 = @ 65%
*Sets 5-7 = @ 70-75%

D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 5 reps @ 65-70%

E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete