5 Day Split weightlifting Week 6 Day 4 

5 Day Split weightlifting Week 6 Day 4

Clean From the knee 5RM then 1×5@95% 1×5@90%

Clean Dead Lift 5RM then 1×5@95%, 1×5@90%

RDL 3×5@90% of 5RM then 1×5@85%, 1×5@80%

Muscle Snatch 3×5@90% of 5RM then 1×5@95% 1×5@80%

Shrug 3×5@90% of 5RM then 1@85% 1@80%

Bent Over Row 3×5@90% of 5RM then 1@85% 1@80%

Lat Pull down 5RM then 1×5@95%, 1×5@90%