January 13, 2018 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 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.
Every 2:30, for 15 minutes (6 sets):
Hang Power Clean + Power Jerk

*Sets 1-2 – 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 – 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 – 2 reps @ 85% of 1-RM Power Clean

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 70%

D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6 reps @ 75%

E.
Four sets of:
Hip Extension on GHD Machine x 10 reps
(Add weight if possible)
Rest 30 seconds
L-Sit x 15 seconds
Rest 30 seconds