August 4, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
In 18 minutes, establish a 1-RM Bench Press

E.
Four sets of:
Superman Rocks x 30 seconds
L-Sit x 20 seconds
Rest 60 seconds