June 6, 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 with a 2 second pause in hang x 1 rep

*Sets 1-3 @ 70% of 1-RM Snatch
*Sets 4-6 @ 75% of 1-RM Snatch
*Sets 7-8 @ 80% 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 and pause at that position for 2 seconds before lifting the bar)

C.
In 20 minutes, establish a 5-RM Front Squat

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