January 5, 2019 – 5 Day Weightlifting Program

A.
In 7 sets, build to a challenging (but safe) height for a set of 2 Box Jumps.

B.
In 20 minutes, establish a 1-RM Push Press

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 5 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%

D.
Five sets of:
Chin-Ups x 5 reps
Rest 90 seconds

E.
Four sets of:
Romanian Deadlift x 5 reps
Rest 2 minutes

(Goal weight should be 90% of 1-RM Clean)