May 6, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps

Build over the course of the four sets.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat

*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 65-70%
*Sets 4-5 = @ 70-75%

E.
Every minute, on the minute, for 4 minutes (4 sets):
Pull-Ups x 5-8 reps

(Use your bodyweight)