May 4, 2019 – 5 Day Weightlifting Program

A.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk

B.
In 22 minutes, build to a 1-RM Back Squat

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 92.5% of 10-RM Bench Press

*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 30 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 30 seconds