October 9, 2019 – 5 Day Weightlifting Program

A.
Every 2:30, for 10 minutes (4 sets):
Press in Split Jerk Position x 3 reps

Build over the course of the 4 sets

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-2 = @ 60% of 1-RM Clean & Jerk
*Sets 3-4 = @ 65% of 1-RM Clean & Jerk
*Sets 5-6 = @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps

*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70% of 1-RM Back Squat

D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds