September 26, 2017 – 5-Day Weightlifting Program

A.
In 15 minutes, build to a 3-RM Muscle Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Muscle Snatch x 3 reps

*Sets 1-3 – @ 85% of 3-RM Muscle Snatch
*Sets 4-5 – @ 90% of 3-RM Muscle Snatch

B.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 65% of 1-RM Back Squat

C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps

Aim for three heavy working sets.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg

Aim for 2 heavy working sets.

E.
Four sets of:
V-Ups x 10 reps
Rest 30 seconds
Back Extension x 10 reps
Rest 60 seconds