August 18, 2018 – 5 Day Weightlifting Program

A.
Every 3 minutes, for 15 minutes (5 sets):
2 Power Cleans + Power Jerk x 2 reps

*Sets 1-2 = @ 65% of 1-RM Power Clean
*Sets 3-4 = @ 70% of 1-RM Power Clean
*Set 5 = @ 75% of 1-RM Power Clean

Perform a power clean, drop the bar, then perform a Power Clean + Power Jerk. Repeat this for 2 reps.

B.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps @ your 10-RM Weight

If you don’t know your 10-RM- establish a 10-RM today instead of doing these sets.

C.
In 20 minutes, build to a 10-RM Bench Press

At the 22 minute mark…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x 10 reps @ 90% of 10-RM weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds