June 19, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position

x 5 reps

Aim for 3 heavy working sets.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk

*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = 2 reps @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second pause at bottom

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

D.
One set of:
Bearhug Sandbag Carry x 400 meters

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row

x 8 reps
L-Sit x 15-20 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.