September 3, 2019 – 5 Day Weightlifting Program

A.
In 15 minutes, build to a 2-RM Muscle Snatch

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

*Sets 1-3 = @ 85% of 2-RM Muscle Snatch
*Sets 4-5 = @ 90% of 2-RM Muscle Snatch

B.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 4 reps

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

Focus on moving as explosively as possible on all reps.

C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps

Aim for three heavy working sets.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
V-Ups x 20 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds

Place a barbell on your back for the Hip Extension if possible.