3 Day Split Weightlifting Week 5 Day 1

Warm Up
Dots x2

5 Roll-up Squats
10 Skier Squats (5 each way)
10 Cossack Squats (5 each way)
5 Plate Squats
5 Dislocates + 5 Reverse Grip Dislocates
10 Hollow Rocks

Barbell: Snatch B x1 Snatch Arnold x2

Hang Power Snatch 5×2@55,65,75,75,75%

Power Jerk 3RM

Clean Pull 4×3@95%

Back Squat 2×6@75,80% 2×6@85%

Pendelay Row 3x6HP

Russian Twist 3×15

V-Ups 3×15

Broad Jumps 3×5


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