March 23, 2019 – 5 Day Weightlifting Program

A.
In 5 sets, build to a challenging (but safe) height for a set of 4 Box Jumps.

B.
Every 2 minutes, for 12 minutes (6 sets):
Push Press

*Sets 1-3 = 5 reps @ 65%
*Sets 4-6 = 3 reps @ 75%

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 60%

D.
Three sets of:
Chinups x 8 reps
Rest 90 seconds

E.
Two sets of:
Romanian Deadlift x 8 reps
Rest 90 seconds

(Goal weight should be 60% of 1-RM Clean)