August 22, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps

*Sets 1-2 = 90% of 10-RM weight
*Sets 3-4 = 85% of 10-RM weight

*Note: If you do not know your 10-RM Back Squat – Find that today instead of doing these sets.

D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 15 reps @ 30% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 10 reps
L-Sit x 15-20 seconds