May 5, 2018 – 5 Day Weightlifting Program

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

B.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 90% of 3-RM Push Press weight

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

*Sets 1-2 – 2 reps @ your 5-RM weight
*Sets 3-5 – 3 reps @ your 5-RM weight

D.
Four sets of:
Pull-Ups x 6 reps
Rest 2 minutes

E.
Four sets of:
Romanian Deadlift x 5 reps
Rest 2 minutes

(Goal weight should be 85-90% of 1-RM Clean)