July 23, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Hip Snatch x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-7 = @ 75%

B.
Every 2:30, for 10 minutes (4 sets):
Hang Snatch Pull x 5 reps @ 80% of 1-RM Snatch

(Bar starts from just above the knee for each hang repetition)

C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps

*Sets 1-2 = @ 88% of your 10-RM Deadlift Weight
*Sets 3-4 = @ 83% of your 10-RM Deadlift Weight

*Note: If you do not know your 10-RM Deadlift, establish a 10-RM today instead of doing these sets.

D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Row x 10 reps