November 7, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch with a 2 second pause at mid-patella

*Sets 1-2 – 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 – 1 rep @ 80% of 1-RM Power Snatch
*Sets 7-8 – 1 rep @ 85% of 1-RM Power Snatch

B.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps @ 70% of 1-RM Front Squat

C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps @ 75% of 1-RM Push Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Aim for two heavy working sets.

E.
Four sets of:
Barbell Rollout x 10 reps
Rest 30 seconds
Superman Hold x 30 seconds
Rest 60 seconds