October 17, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch from mid blocks x 2 reps

*Sets 1-3 – 75% of 1-RM Power Snatch
*Sets 4-5 – 80% of 1-RM Power Snatch
*Sets 6-8 – 85% of 1-RM Power Snatch

(Bar should be at the middle of the knee when starting)

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 80% of 1-RM Back Squat

C.
Every 3 minutes, for 12 minutes (4 sets):
Behind The Neck Push Press x 5 reps @ 85-90% of 5-RM

D.
Every 3 minutes, for 12 minutes (4 sets):
Front Rack Barbell Step-Up x 5 reps each leg

(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)

E.
Four sets of:
V-Ups x 15 reps
Rest 30 seconds
Back Extension x 10 reps
(Add a barbell on your back if possible)
Rest 60 seconds