February 17, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

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

*Sets 1-2 – @ 83% of 1-RM Power Clean
*Sets 3-4 – @ 88% of 1-RM Power Clean
*Sets 5-6 – @ 93% of 1-RM Power Clean

C.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 – @ 80%
*Sets 3-4 – @ 85%
*Sets 5-6 – @ 88-90%

D.
In 18 minutes, establish a 3-RM Push Press

E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
Rest 30 seconds
L-Sit x 20 seconds
Rest 30 seconds