November 25, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

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

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 – 5 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 5 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – 2 reps @ 90%

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5 reps @ 85-90% of 5-RM Bench Press weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squat x 5 reps each leg

Aim for 3 heavy working sets.

E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds