September 27, 2017 – 5-Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Aim for 3 heavy working sets.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean Pull + Clean + Front Squat + Jerk

*Sets 1-2 – 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 – 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 – 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 7-8 – 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 8 reps @ 75% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 8 minutes (4 sets):
Reverse Hyper x 12 reps @ 30% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Bent-Over Barbell Row x 10 reps