October 9, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 3 sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep

Build over the course of the 5 sets.

B.
In 20 minutes, build to a 3-RM Hang Snatch

(Hang Snatch should be above the knee)

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull w/ 2 second pause at knee x 3 reps @ 95% of 1-RM Snatch

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raise x 8 reps

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