June 5, 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 @ 70% of 1-RM Power Snatch
*Sets 4-5 @ 75% of 1-RM Power Snatch
*Sets 6-7 @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 8 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 1-3 = 3 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 7-8 = 2 reps @ 85% of 1-RM Split Jerk

D.
In 15 minutes, build to a 10-RM Deadlift

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