April 15, 2020 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position

x 5 reps

Aim for 3 heavy working sets.

B.
Every 2:30, for 17:30 (7 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 8 reps @ 60-70%

Start at 60% and work up to 70% across the 3 sets.

D.
Every 2 minutes, for 8 minutes (4 sets):
Good Mornings x 8 reps
DB Shoulder Front Raises x 12 reps

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent-Over Barbell Row x 10 reps