August 1, 2018 – 5 Day Weightlifting Program

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

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch x 1 rep

Build over the course of the 4 sets. Work to 50-60% of 1-RM Snatch

(The 3 postions are: High Hang, Mid Knee, and Below Knee. They are done in that order)

B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Overhead Squat

*Sets 1-3 = 2 reps @ 78% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 83% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 88% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 93% of 1-RM Snatch

C.
Every 2:30, for 20 minutes (8 sets):
Back Squat

*Sets 1-3 = 3 reps @ 80%
*Sets 4-6 = 2 reps @ 85%
*Sets 7-8 = 1 rep @ 90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

E.
Four sets of:
Dips x 4 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds