July 7, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 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 20 minutes, build to a 1-RM Power Clean

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

*Sets 1-2 @ 77.5%
*Sets 3-5 @ 72.5%

D.
In 18 minutes, build to a 5-RM Bench Press

E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
L-Sit x 15 seconds
Rest 60 seconds