June 16, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + 2 Power Jerks x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean

(Perform a Power Clean, then, lower the bar to just above the knee & perform a Hang Power Clean + 2 Power Jerks)

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 8 reps

*Sets 1-3 @ 65%
*Sets 4-5 @ 70%

D.
In 15 minutes, build to a 10-RM Push Press

E.
Four sets of:
Hip Extension on GHD Machine x 10 reps
(Add weight if possible)
Rest 30 seconds
Russian Twists x 30 seconds
Rest 30 seconds