October 12, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch

x 2 reps

Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 70-75%

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 60-65%

D.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 5 reps @ 70% of 1-RM Clean

E.
Three sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds