July 1, 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 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 3 reps @ 90% of 1-RM Clean

D.
In 20 minutes, build to a 5-RM Dead Stop Front Squat

E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
Plank x 60 seconds
Hanging Leg Raises x 10 reps
Rest 90 seconds