April 21, 2018 – 5 Day Weightlifting Program

A.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.

B.
Every 3 minutes, for 18 minutes (6 sets):
Push Press

*Sets 1-3 – 3 reps @ 80-85%
*Sets 4-6 – 5 reps @ 70-75%

C.
In 25 minutes, establish a 5-RM Front Squat

D.
Four sets of:
Pull-Ups x 8 reps
Rest 2 minutes

E.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes

(Goal weight should be 80-85% of 1-RM Clean)