5 Day Split Weightlifting Week 5 Day 1


1) 2 Snatch Grip Push Press + OH Squat with 3 sec pause in bottom: 2+1@60%, 2+1@65%, 2+1@70%,2+1@75%, 2+1@80%
2) Back Squat w/ 3 sec Pause: Find 3RM then 3×3@90% no belt
3) Snatch: EMOM 10x1 Start @60% builds each set to a max
4) Jerk from Blocks: work up to a 3RM then 2×3@90%
5A) Strict Pull-ups: 3xME
5B) Bench Press: 3×10-15
6) GHD Raise: 5×10

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