April 28, 2018 – 5 Day Weightlifting Program

A.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.

B.
In 25 minutes, establish a 3-RM Push Press

C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 5 reps

*Sets 1-2 @ 95% of 5-RM Front Squat weight
*Sets 3-4 @ 90% of 5-RM Front Squat weight
*Set 5 @ 85% of 5-RM Front Squat weight

C.
Four sets of:
Chinups x 6 reps
Rest 2 minutes

D.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes

(Goal weight should be 80-85% of 1-RM Clean)