May 13, 2019 – 5 Day Weightlifting Program

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

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ 30-45% of 1-RM Snatch

B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch + Overhead Squat) 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
*Sets 9-10 = @ 85-90% of 1-RM Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause just below knee x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean

D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 90-93% of 3-RM

E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
(add weight if possible)