March 16, 2019 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 4 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.
Every 2:30, for 12:30 (5 sets):
Front Squat

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 2 reps @ 93%
*Set 5 = MAX reps @ 82.5%

D.
In 18 minutes, establish a 3-RM Push Press

E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
Rest 30 seconds
L-Sit x 20 seconds
Rest 30 seconds