September 1, 2018 – 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 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 = 7 reps @ 65%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 70%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 75%
*Set 6 = 3 reps @ 85%

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 4-5 reps @ your 8-RM Bench Press weight

*Note: If you don’t know your 8-RM Bench Press – Establish that today instead.

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Aim for 2 heavy working sets.

E.
Four sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest 60 seconds