March 24, 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 – 6 reps @ 75-80%
*Sets 3-4 – 3-4 reps @ 85%
*Sets 5-6 – 2 reps @ 90%

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Sets 1-2 – 2 reps @ 85-90%
*Sets 3-4 – 4 reps @ 80%
*Sets 5-6 – 6 reps @ 70%

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

E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds

(Goal weight should be 70-75% of 1-RM Clean)