December 22, 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:
Chin-Ups x 6 reps
Dips x 10 reps
Rest 60 seconds

E.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes

(Goal weight should be 80-85% of 1-RM Clean)