April 18, 2018 – 5 Day Weightlifting Program

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

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every 2 minutes for 8 minutes (4 sets):
3- Position Clean x 1 rep

The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean Lift-Off

+ 2 Cleans x 1 rep

*Sets 1-2 @ 65% of 1-RM Clean
*Sets 3-4 @ 70% of 1-RM Clean
*Sets 5-6 @ 75% of 1-RM Clean
*Sets 7-8 @ 80% of 1-RM Clean
*Sets 9-10 @ 85% of 1-RM Clean
*Sets 11-12 @ 90% of 1-RM Clean

C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 – 6 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 6 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 6 reps @ 75%
*Set 6 – 3 reps @ 85%

D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 7 reps @ 90-95% of your 7-RM Bench Press

E.
Three sets of:
Sled Push x 100 feet

Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.