December 2, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Cleans + Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Set 3 @ 80% of 1-RM Power Clean
*Sets 4-5 @ 85% of 1-RM Power Clean
*Set 6 @ 90% of 1-RM Power Clean
*Set 7 @ 95% of 1-RM Power Clean

B.
In 20 minutes, build ot a 3-RM Back Squat

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of 3-RM

C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 5 reps @ 90-95% of 5-RM Bench Press weight

D.
Every 3 minutes, for 12 minutes (4 sets):
Romanian Deadlift x 5 reps @ 80% of 1-RM Clean

E.
Three sets of:
Strict Pull-Ups x 5 reps
Rest 60 seconds
Stationary Dips x 5 reps
(Add weight if possible)
Rest 60 seconds