5 Day Split “Hades Cycle” Week 18 Day 2

Clean Pull + Clean + 2 Jerks: Find a max then 3 sets @90% Strength

Clean Grip RDL: 1-3 sets to find a 5RM then 4×5@90%

Weighted Pullup: 1-3 sets to find a 3RM then 4×3@90%

Barbell Split Squat: 5×5 Each Leg (Vertical front shin!)

Seated Row: 5×5 using your heaviest set from last week or +5lbs

Clean Grip Upright Row: 3×10 Heaviest Possible

DB Shrugs: 5×10 Heaviest Possible

Hollow Holds Accumulate 4 Min

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