June 12, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-3 @ 75% of 1-RM Power Snatch
*Sets 4-5 @ 80% of 1-RM Power Snatch
*Sets 6-7 @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Position

x 5 reps

Build over the course of the 4 sets.

C.
Every 2:30, for 20 minutes (8 sets):
Split Jerk

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

D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 6 reps @ your 10-RM weight

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

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