5 Day Split Weightlifting Week 3 Day 4

Clean From Hip 5RM then 1×5@95% 1×5@90%

Clean DL 10RM then 1×10@95%, 1×10@90%

RDL 3×10@90% of 10RM then 1×10@85%, 1×10@90%

Shrug 3×10@90% of 10RM then 1×10@85%, 1×10@90%

Bent Over Row 10RM then 1×10@95% 1×10@90%

Pullup 3x failure

       

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