May 1, 2019 – 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 2:30, for 25 minutes (10 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+

(Goal here is to find a 1-RM Clean & Jerk for the day)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 95%

D.
One set of:
Bearhug Sandbag Carry x 400 meters

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds

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