November 29, 2017 – 5 Day Weightlifting Program

A.
Every 2:30, for 10 minutes (4 sets):
Press in Split Jerk Position x 3 reps

Aim for 3 heavy working sets.

B.
Every 4 minutes, for 24 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Sets 2-3 @ 80% of 1-RM Clean & Jerk
*Sets 4-5 @ 85% of 1-RM Clean & Jerk
*Set 6 @ 90% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull x 3 reps @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 40% of Back Squat 1-RM

E.
Every 2:30, for 10 minutes (4 sets):
1-Arm DB Row x 6 reps each arm