October 24, 2017 – 5 Day Weightlifting Program

A.
In 20 minutes, build to a 1-RM Power Snatch

B.
In 15 minutes, build to a 5-RM Back Squat

Followed by…

Every 4 minutes, for 12 minutes (3 sets):
Back Squat x 5 reps @ 90% of 5-RM

C.
In 15 minutes, build to a 5-RM Behind The Neck Push Press

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Behind The Neck Push Press x 5 reps @ 85-90% of 5-RM

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

Aim for 2 heavy working sets.

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