January 29, 2020 – 5 Day Weightlifting Program

A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 = @ 80%
*Sets 5-8 = @ 85-90%

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

D.
Three sets of:
Good Mornings x 8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds

E.
Three sets of:
Banded March

x 3 minutes