July 28, 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.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause at knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Clean

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 = 73%
*Sets 3-4 = 78%
*Sets 5-6 = 83%

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 5-RM weight

*if you don’t know your 5-RM Push Press, establish that today instead.

E.
Four sets of:
Superman Rocks x 30 seconds
Rest 30 seconds
Prone Plank x 60 seconds
Rest 30 seconds