October 21, 2017 – 5 Day Weightlifting Program

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

*Sets 1-3 – 80% of 1-RM Power Clean
*Sets 4-6 – 85% of 1-RM Power Clean

B.
In 20 minutes, build to a 5-RM Back Squat

C.
In 15 minutes, build to a 10-RM Bench Press

D.
Every 3 minutes, for 9 minutes (3 sets):
Romanian Deadlift x 8 reps @ 70% of 1-RM Clean

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