2020 | WEEK29 | DAY 6

Saturday

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

Power

Pull-up & deadlift activation

Schema from WEEK104

Deadlift + Bench Press Cycle2/Week2:

0:00-2:00: 3 Deadlift@130

2:00-4:00: 3 Pull-up@35

4:00-6:00: 3 Deadlift@150

6:00-8:00: 3 Pull-up@40

8:00-11:00: 1 set of Max reps Unbroken Deadlift@166

11:00: 1 set of Max reps Unbroken pu@44

@ 4 deadlift / 3 pullups

Then...

EMOM 10’

Odd: 10 Deadlift@90kg

Even: 10 Pull-up@25kg

Accessory

A) 4 Rounds 8 /side Single-arm half-kneeling DB/KB press 8 /side Single-arm DB row 8 /side Single leg hip thrust 10 Wide stance good morning

@ Press @ 22,5kg / Row @ 30kg / Hip thrust@ 30kg / Good morning 2x22,5kg

B) 3 Rounds 3 point planche lean complex (10 to 20-seconds each position, feet against a wall – VIDEO) 10 – 15/side Box step up 8 – 12/side barbell Bicep curl, alternating 6 – 10 Nordic curl