October 14, 2017 – 5 Day Weightlifting Program

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-3 – 75% of 1-RM Power Clean
*Sets 4-6 – 80% of 1-RM Power Clean

B.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

*Sets 1-2 – 70% of 1-RM Back Squat
*Sets 3-4 – 75% of 1-RM Back Squat

C.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 7 reps @ 10-RM Bench Press weight

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Aim for 2 heavy working sets.

E.
Four sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest 60 seconds