June 13, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position

x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Behind The Neck Push Press x 4 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 20 minutes (8 sets):
1 Snatch Pull + 2 Hang Snatches x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch

(Perform a snatch pull, then, perform 2 hang snatches. For the hang repetitions- lower the bar to just above the knee)

C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

*Sets 1-2 @ 85% of 5-RM Front Squat
*Sets 3-5 @ 90% of 5-RM Front Squat

*Note: If you do not know your 5-RM Front Squat, establish a 5-RM today instead of doing these sets.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg

Build over the course of the 3 sets.

E.
Four sets of:
Dips x 10 reps
Rest 30 seconds
V-Ups x 30 seconds
Rest 60 seconds