November 6, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by:

Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position

x 5 reps

Aim for 3 heavy working sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5 = 2 reps @ 80%
*Sets 6-8 = 1 rep @ 85%

C.
In 25 minutes, establish a 1-RM Back Squat

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6-8 reps

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