July 31, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM
*Sets 3-4 @ 80% of 1-RM
*Sets 5-6 @ 85% of 1-RM
*Sets 7-8 @ 90% 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 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift
*Sets 1-2 = 2 reps @ your 5-RM Deadlift Weight
*Sets 3-4 = 3 reps @ your 5-RM Deadlift Weight

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