Weightlifting 3 Day Split Week 11 Day 2

Warm up

Clean B x 2

Clean C x 2

Jerk Progression x 3

1) Clean and Jerk 2×3@60,65%, 3×2@70,75,75%

2) Clean pull 3×5@100%

3) Front Squat 2×5@70,75% 2×4@80,85%, 1×3@90%, 1×5@75%

4) Press 3RM

5) BB step-Up 5×10(each leg) HTLW

6a) T2B 5×12

6b) 1 Leg DB RDL 5×10 (each leg)

       

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