February 24, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
In 18 minutes, establish a 1-RM Power Clean

C.
In 20 minutes, establish a 3-RM Front Squat

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Front Squat x 3 reps @ 90% of 3-RM

D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 3 reps @ 90% of 3-RM weight

E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
Rest 30 seconds
L-Sit x 25 seconds
Rest 30 seconds