July 24, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-2 @ 70% of 1-RM
*Sets 3-4 @ 75% of 1-RM
*Sets 5-6 @ 80% of 1-RM

B.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split

x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

C.
Every 2:30, for 15 minutes (6 sets):
Split Jerk x 2 reps

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

D.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 2 reps @ your 5-RM Deadlift Weight

*if you do not know your 5-RM Deadlift, find a 5-RM today instead.

E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 5 reps