3 Day Split Weightlifting Cycle 2 Week 6 Day 1

Warm Up
Row 500 m
Dynamic x2: Jumping Jacks (20 lateral, 20 cross, 20 frontal), 10 Pause Squats, 10 Good Mornings, 10 Lunges, 10 push ups
Arnold x2

Power Snatch Find a 1RM

Back Squat 2×6@70,80% 1×3@90% 1×2@95%
Front Squat 1×5@65% 3×4@75,80,80%
Push Press Find 3RM then 4@90%
Incline Row 5×5 HTLW

HyperExtension Holds 3×60 Sec Holds
V-Up 5×15
Russian Twist 5×20


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