August 29, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets

Followed by…

Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps

*Sets 1-2 = @ 95% of 10-RM weight
*Sets 3-4 = @ 90% of 10-RM weight

*Note: If you do not know your 10-RM Back Squat – Find that today instead of doing these sets.

D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 12 reps @ 40% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row

x 8 reps
L-Sit x 15-20 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.