December 8, 2018 – 5 Day Weightlifting Program

A.
Over the course of 7 sets, work up to a challenging set of 2 box jumps

Followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Muscle Snatch x 1 rep @ 90%

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.
Three sets of:
Chin-Ups x 8 reps
Barbell Strict Press x 8 reps
Rest 2 minutes

E.
Three sets of:
Romanian Deadlift x 8 reps

(Goal weight should be 75-80% of 1-RM Clean)