March 27, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)

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x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean

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x 2 reps

B.
Every 2:30, for 25 minutes (10 sets):
Clean

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Sets 6-7 = 1 rep @ 80%
*Sets 8-10 = 1 rep @ 85%

C.
In 25 minutes, build to a 1-RM Back Squat

D.
In 20 minutes, build to a 1-RM Bench Press

E.
Three sets of:
Farmers Carry x 60 feet

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.

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