5 Day Split “Hades Cycle” Week 21 Day 5

Weightlifting
Clean & Jerk: 50%x3, 60%x2, 70%x2, 75%x2, 80%x2, 85%x2 85%x2, 85%x2, 85%x2
Strength
Clean Pulls 3×3@95%
Clean DL w 2sec Pause Below the Knee: 9×3@50%, 60%,70%, 75%, 80%, 85%, 85%, 85%, 85%
Incline Bench: 9×3@50%, 60%,70%, 75%, 80%, 85%, 85%, 85%, 85%
RDL: 4×3@85%
Accessories
Seated BN Press: 3×8 heaviest possible
5 Sec hollow hold + Roll + V-Up: 60 total
Hypers w/ 2 sec Pause: 3×8-12 add load if possible

       

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