February 23, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
In 18 minutes, establish a 2-RM Power Clean

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

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

D.
In 18 minutes, establish a 5-RM Push Press

E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
Rest 30 seconds
Prone Plank x 60 seconds
Rest 30 seconds