November 4, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean from mid blocks x 2 reps

*Sets 1-3 – @ 60% of 1-RM Power Clean
*Sets 4-5 – @ 70% of 1-RM Power Clean

B.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps @ 65% of 1-RM Back Squat

C.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 5 reps @ your 10-RM Bench Press weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 5 reps @ 60% of 1-RM Clean

E.
Two sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds