October 28, 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):
Snatch Balance x 3 reps

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
*Set 9 = 1 rep @ 90-95%

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause just below knee

x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean

D.
In 22 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 8 reps
Pushups x 45 seconds
(add weight if possible)