October 30, 2019 – 5 Day Weightlifting Program

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

Build over the course of the 4 sets

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75-78% of 1-RM Clean & Jerk
*Sets 2-3 = @ 80-83% of 1-RM Clean & Jerk
*Set 4 = @ 85-88% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90-93% of 1-RM Clean & Jerk

C.
In 20 minutes, establish a 3-RM Back Squat

3 minute rest, then begin:

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 3 reps @ 92.5% of 3-RM weight

D.
Every 2:30, for 10 minutes (4 sets):
Glute Ham Raises x 6-8 reps

E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds