2020 | WEEK25 | DAY 6

Saturday

Warmup flow: https://youtu.be/aWjZRqLXMR0

Power

Schema from WEEK100

Activation for deadlift & pull up

A. C1/W1 In every 2-3 mins alternate 0:00-2:00: 5 Deadlift@70% 2:00-4:00: 8 Pull up@70% 4:00-6:00: 5 Deadlift@80% 6:00-8:00: 8 Pull up@80% 8:00-11:00: Max UNBROKEN reps Deadlift@90% 11:00-14:00: Max UNBROKEN reps Bench Press@90% @ DL 125kg/145kg/162kg @ 4 reps; PU 15/20/25kg 7 reps B. EMOM 10’ Odd: 10 Bench Press@50% of max weight today Even: 8 Pull up@50% of max weight today

@ DL 80kg, PU 15kg

Accessory

A) 4 Rounds 12 – 15 DB See-saw Bench press 8 – 12/side Single-arm DB row 8 – 12/side Single leg DB deadlift

@ Bench 2x22,5kg, Row&DL @ 30kg DB

B) 4 Rounds 8 – 12/side Single-arm half-kneeling DB press 8 – 12 DB Bicep curl 10 – 15/side Single-leg hip thrust

@ Press 22,5kg DB, Curl @ 2x10kg DB