December 1, 2018 – 5 Day Weightlifting Program

A.
In 18 minutes, establish a 1-RM Muscle Snatch

B.
Every 2:30, for 15 minutes (6 sets):
Push Press

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

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

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

D.
Three sets of:
Pull-Ups x 8 reps
Rest 90 seconds

E.
Three sets of:
Romanian Deadlift x 8 reps

(Goal weight should be 75% of 1-RM Clean)