March 15, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep

*Set 1 = @ 60%
*Set 2 = @ 65%
*Set 3 = @ 70%
*Set 4 = @ 75%
*Set 5 = @ 80%
*Set 6 = @ 84%
*Sets 7-8 = @ 87%
*Sets 9-10 = @ 90%
*Sets 11-12 = @ 90-93%

C.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 80%
*Set 2 = @ 84%
*Set 3 = @ 87%
*Set 4 = @ 90%
*Sets 5-6 = @ 93%
*Sets 7-8 = @ 85%

D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 10 reps @ 45% of Back Squat 1-RM

E.
Four sets of:
Pull-Ups x 5 reps
Barbell Strict Press x 10 reps
Rest 60 seconds