November 17, 2018 – 5 Day Weightlifting Program

A.
In 5 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.

B.
Every 2:30, for 15 minutes (6 sets):
Push Press

*Sets 1-2 = 6 reps @ 75-80%
*Sets 3-4 = 3-4 reps @ 85%
*Sets 5-6 = 2 reps @ 90%+

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

*Sets 1-2 = 2 reps @ 85-90%
*Sets 3-4 = 4 reps @ 80%
*Sets 5-6 = 6 reps @ 70-75%

D.
Three sets of:
Chinups x 10 reps
Rest 90 seconds

E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds

(Goal weight should be 70-75% of 1-RM Clean)