July 14, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 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 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Jerk

*Sets 1-3 – 2 reps @ 60% of 1-RM Power Clean & Power Jerk
*Sets 4-6 – 2 reps @ 70% of 1-RM Power Clean & Power Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps @ 65%

D.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 6 reps @ 65%

E.
Three sets of:
Superman Rocks x 30 seconds
Prone Plank x 60 seconds
Rest 60 seconds