January 6, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats x 1 rep

Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Power Clean

*Sets 1-2 – 2 reps @ 78% of 1-RM Power Clean
*Sets 3-4 – 2 reps @ 83% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 88% of 1-RM Power Clean
*Sets 7-8 – 1 rep @ 93% of 1-RM Power Clean

C.
In 18 minutes, establish a 10-RM Back Squat

Followed by…

Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 7 reps @ 10-RM weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 8 reps @ 72.5%

E.
Four sets of:
Good Mornings x 8 reps
(Add weight if possible)
Rest 30 seconds
Prone Plank x 1 minute
Rest 30 seconds