October 8, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps

*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Set 5 = @ 75% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%

C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 65-70%

E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg

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