October 29, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
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 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 7-8 = 2 reps @ 85% of 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk with a 3 second pause in catch

*Sets 1-2 = @ 80-83%
*Sets 3-4 = @ 84-87%
*Sets 5-6 = @ 87-90%

C.
In 25 minutes, establish a 1-RM Deadlift

D.
In 15 minutes, build to a 3-RM Push Press

Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps @ 90% of 3-RM weight

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
V-Ups x 40 seconds

Aim for 2 heavy working sets.