June 14, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press in Receiving Position x 5 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60-65% of 1-RM Snatch
*Sets 4-6 = @ 65-70% of 1-RM Snatch
*Sets 7-8 = @ 70-75% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 = @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 65-75% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 6 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg

Aim for 2 heavy working sets.

E.
One set of:
Bearhug Sandbag Carry x 400 meters