July 31, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch

x 3 reps

Build over the course of the 4 sets

B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch

+ Hang Snatch x 1 rep @ 70% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps @ your 10-RM weight

D.
In 15 minutes, build to a 7-RM Bench Press

Followed by…

Every 2:30, for 5 minutes (2 sets):
Bench Press x 7 reps @ 90% of 7-RM weight

E.
One set of:
Pushups x max reps in 2 minutes
Rest 30 seconds
V-Ups x max reps in 2 minutes