July 21, 2018 – 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 1-RM in this complex:
2 Power Cleans + 1 Power Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80-83%

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