5 Day Split Weightlifting Week 12 Day 1

Warm Up
Bike 5 minutes

Dynamic x2

Arnold clean x2 and Jerk progression x2

Power Clean and Power Jerk 1RM then 1@95% 2@90%

Squat 2RM

Power Jerk or Split Jerk 2RM

Push Press 2RM

Bench Press 2RM

Palloff Press 2 min each side

V-Ups x50



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