Weightlifting AM
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)

Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3

Banded Tricep Extension
3 sets x 50 reps @ red band

Diagonal band Pull Aparts
3 sets x 30 each side @ red band

Seated Front Delt Raise
3 sets x 12 reps @ 25#

Ring Row
3 sets x 10 reps


Bracing