September 18, 2019 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by:

Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Aim for 3 heavy working sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 14 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift

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x 6 reps

Start at 55% of your 1-RM Deadlift and work up across the 4 sets.

D.
Four sets of:
Reverse Hyper x 12 reps @ 40% of Back Squat 1-RM
Bent-Over Barbell Row x 8 reps
Rest 60 seconds

E.
One set of:
Sandbag bearhug carry x 400m

Pick a weight that is challenging, but that you don’t drop the sandbag more than 2 times.

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