Day 1

Weight: 82.0kg

Workout

Warm-up: stretching, bodyweight exercises, light weightlifting

EMOTM
5×3 Snatch @ 50kg
5×3 Clean @ 70kg

Warm-up: few lighter weight sets of each exercise

Upper body hypertrophy
4×8 Close grip bench – 8, 8, 7, 6 @ 80kg
4×8 One-Arm Dumbbell Row – 10, 10, 10, 10 @ 27.5kg
4×8 Side Lateral Raise – 8, 8, 8, 8 @ 14kg
4×12 Cable Triceps Pushdown – 12, 12, 12 ,12 @ 25kg
3×8 Dumbbell Curls – 12, 12, 12, 12 @ 12.5kg
3x L-sit holds

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