June 23, 2018 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + 2 Power Jerks x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Clean
*Sets 3-4 @ 85% of 1-RM Power Clean
*Sets 5-6 @ 90% of 1-RM Power Clean

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 7 reps

*Sets 1-3 @ 67.5%
*Sets 4-5 @ 72.5%

D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 10 reps

*Sets 1-2 @ 95% of 10-RM Bench Press
*Sets 3-4 @ 90% of 10-RM Bench Press

*Note: If you do not know your 10-RM Bench Press- Establish a 10-RM today instead of doing these sets.

E.
Four sets of:
Hip Extension on GHD Machine x 10 reps
(Add weight if possible)
Rest 30 seconds
Russian Twists x 30 seconds
Rest 30 seconds