October 11, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Aim for 2 heavy working sets.

Followed by…

Every 2:30, for 10 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)

B.
In 25 minutes, build to today’s heavy:
Clean + 2 Jerks

C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 6 reps @ 95% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 12 reps @ 40% of Back Squat 1-RM

E.
Every 2:30, for 10 minutes (4 sets):
Chinese Row x 8 reps

(Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench)

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