March 24, 2020 – 5 Day Weightlifting Program

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press)

x 4 reps

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Clean

x 1 rep

Build over the course of the 4 sets.

Use this as a warmup, stay below 70% of your 1-RM Power Clean

B.
In 25 minutes, build to a 1-RM in this Complex:
Power Clean + Squat Clean + Front Squat + Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 5 reps @ 65-75%

Start at 65% and aim to work up to 75% as the sets go on. The goal is not to find a 5-RM, but, to get multiple hard sets of 5 in.

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups

The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.