March 10, 2018 – 5 Day Weightlifting Program

A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.

B.
Every 2:30, for 15 minutes (6 sets):
Push Press

*Sets 1-2 – 8 reps @ 70%
*Sets 3-4 – 6 reps @ 75%
*Sets 5-6 – 4 reps @ 80%

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

*Sets 1-2 – 4 reps @ 80-85%
*Sets 3-4 – 6 reps @ 75-80%
*Sets 5-6 – 8 reps @ 70%

D.
Three sets of:
Pull-Ups x 10 reps
Rest 90 seconds

E.
Three sets of:
Romanian Deadlift x 10 reps

(Goal weight should be 65-75% of 1-RM Clean)