March 23, 2020 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance

x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch

The idea here is to make your pull positions perfect & to get it warmed up!

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch

C.
Every 2:30, for 10 minutes (4 sets):
Behind The Neck Push Press x 4 reps @ 90-95% your 4-RM weight

If you don’t know your 4-RM in this exercise, establish that today instead of doing these sets.

It is ok to do this from the front rack if you are uncomfortable lowering the bar to behind your neck.

D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2 = 7 reps @ 70-75%
*Sets 3-4 = 4 reps @ 80-85%
*Sets 5-6 = 2 reps @ 90-95%

E.
Three sets of:
Chin-ups x 10 reps
V-Ups x 40 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 60 seconds