November 11, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from mid blocks x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80-85% of 1-RM Power Clean
*Sets 5-6 @ 85-90% of 1-RM Power Clean

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 – 7 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 7 reps @ 65%
*Set 4 – 3 reps @ 80%
*Set 5 – 7 reps @ 70%
*Set 6 – 3 reps @ 80%

C.
In 15 minutes, build to a 5-RM Bench Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 5 reps each leg

Aim for 2 heavy working sets.

E.
Four sets of:
Strict Pronated Grip Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds