September 12, 2018 – 5 Day Weightlifting Program

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

Build over the course of the 3 sets

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 5 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-3 @ 60% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat

*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%

D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.