Weightlifting AM
Press in Split
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Snatch
5 sets x 1 rep @ 80% (80 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2
Strict Press
3 sets x 15 reps @ bar + chain
Ring Rows
3 sets x 10 reps
Cross Chest Band Pulls
3 sets x 50 reps
Banded Rows
3 sets x 30 reps
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