August 12, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 87.5%

C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 5 second lowering phase x 3 reps @ 115% of 1-RM Clean

D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat with a 3 second pause at bottom x 4 reps

*Sets 1-2 = @ 70% of 1-RM Front Squat
*Sets 3-4 = @ 75% of 1-RM Front Squat
*Sets 5-6 = @ 75-80% of 1-RM Front Squat

E.
Three sets of:
Barbell Lunges x 5 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds