October 7, 2017 – 5 Day Weightlifting Program

A.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps

*Sets 1-3 – @ 70% of 1-RM Power Clean
*Sets 4-5 – @ 75% of 1-RM Power Clean

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 5 reps

*Sets 1-3 – @ 70%
*Sets 4-6 – @ 75%

C.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 6 reps @ 10-RM Bench Press weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean

E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds