January 20, 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 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Jerk

*Sets 1-3 – 2 reps @ 60% of 1-RM Power Clean
*Sets 4-6 – 2 reps @ 70% of 1-RM Power Clean

C.
In 20 minutes, establish a 7-RM Back Squat

D.
Every 2 minutes, for 6 minutes (3 sets):
Bench Press x 6 reps @ 65%

E.
Three 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