October 2, 2019 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-5 = 1 rep @ 85%
*Sets 6-7 = 1 rep @ 90%

C.
In 25 minutes, establish a 1-RM Back Squat

D.
Every 2:30, for 5 minutes (2 sets):
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM

E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 8 reps
L-Sit x 20 seconds