2020 | WEEK31 | DAY 7

Sunday (Rest week)

Warmup flow: https://youtu.be/g_09icA11e4

Power

Deadlift - Pull up progression. Rest week

A. C2/W4 In every 2 mins alternate

0:00-2:00: 5 Deadlift@45%

2:00-4:00: 5 pu@45%

4:00-6:00: 5 Deadlift@55%

6:00-8:00: 5 pu@55%

8:00-10:00: 5 Deadlift@65%

10:00-12:00: 5 pu@65%

@ 83kg / 101kg / 120kg

@ 22kg / 27kg / 32kg

Accessory

A) 4 Rounds 8 – 12/side Single-arm half-kneeling DB press 8 – 12/side Single-arm DB row 8 – 12/side Single leg hip thrust 8 – 12 Wide stance good morning (barbell)

@ 10kg DBs

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 DB Bicep curl, alternating 6 – 10 Hamstring curl