January 12, 2018 – 5 Day Weightlifting Program

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build over the course of the 3 sets.

B.
In 25 minutes, build to a 1-RM Snatch

C.
In 25 minutes, build to a 1-RM Clean & Jerk

D.
Every 2:30, for 7:30 (3 sets):
Reverse Hyper x 20 reps @ 40% of Back Squat 1-RM

E.
Every 2 minutes, for 8 minutes (4 sets):
Pullups x 6 reps

Add weight if possible.