September 9, 2019 – 5 Day Weightlifting Program

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

x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 25 minutes (10 sets):
Slow Pull Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 85% of 1-RM Snatch

C.
In 18 minutes, establish a 1-RM in this complex:
Power Clean + Power Clean + Clean & Jerk

D.
Every 2:30. for 12:30 (5 sets):
Snatch Pull with a 6 seconds lowering x 3 reps @ 95-100% of 1-RM Snatch

Perform a snatch pull, then take 6 seconds to lower the bar back to the ground. Repeat this for 3 reps. Focus here is on maintaining perfect positions during the 6 second descent.

E.
Four sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
Glute Ham Raise x 6 reps
Rest 60 seconds