5 Day Split Weightlifting Week 12 Day 3

Warm Up
Row 5 minutes

Dynamic x2

Clean Bs x2 and Jerk progression x2

Clean and Jerk 1RM

Front Squat 2RM then 1×2@95% 1×2@90%

Power Jerk 2RM then 1×2@95% 1×2@90%

Push Press 3×2 within 10% of 2RM from Monday

Hollow Holds 3 mins


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