September 7, 2019 – 5 Day Weightlifting Program

A.
Every 2:30, for 12:30 (5 sets):
2 Power Cleans + Power Jerk x 2 reps

*Sets 1-2 = @ 65% of 1-RM Power Clean
*Sets 3-4 = @ 70% of 1-RM Power Clean
*Set 5 = @ 75% of 1-RM Power Clean

Perform a power clean, drop the bar, then perform a Power Clean + Power Jerk. Repeat this for 2 reps.

B.
In 20 minutes, build to a 10-RM Push Press

At the 22 minute mark…

Every 3 minutes, for 6 minutes (2 sets):
Push Press x 10 reps @ 90% of 10-RM weight

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2 = 6 reps @ 70-75%
*Sets 3-4 = 4 reps @ 80-85%
*Sets 5-6 = 2 reps @ 85-90%

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds

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