June 2, 2018 – 5 Day Weightlifting Program

A.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps

*Sets 1-3 @ 65% of 1-RM Power Clean
*Sets 4-5 @ 70% of 1-RM Power Clean

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

*Sets 1-3 @ 65%
*Sets 4-6 @ 70%

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 65% of 1-RM

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds