June 12, 2019 – 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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean x 2 reps

*Sets 1-3 = @ 60-65%
*Sets 4-6 = @ 65-70%

C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 5 reps @ 60-65%

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

*Make this challenging but not maximal. Use the same weight across all 4 sets

E.
Three sets of:
Farmers Carry x 60 feet

Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you.