2021 | WEEK32

WEEK5

Monday

A. For time:

100 Double-unders

@ 2 sets

Empty BB warm-up + Snatch balance

3 reps @ 30-40-50-60kg

B. Pause Squat snatch daily max!

*pause 3sec. at the bottom and top pos.

@ Up to 80 kg

C. EMOM 5'

Pause Squat snatch x 2 reps @ 85% of B

@ 67,5kg

D. 3 rounds of

50 single under

10 Pull up

6 Pause squat snatch 50kg

*3sec. pause at the bottom

E. Every 2 minutes, for 16' (8 sets)

4 front squat @ ~ 70% of 1RM

@ started with 100kg. then dropped back to 90-95kg

F. Strict T2B x 10 reps

Back extension on bench x 20 reps

x 4 sets

Tuesday

A. 10 Goblet squat with 10kg DB

20 Alt. Jumping lunges

x 4 sets

B. Hang squat clean + Tng squat clean + Jerk Daily max!

@ Up to 87,5kg :/

C. Hang squat clean + Tng squat clean + Jerk @ 90% of B

x 3 sets

@ 67,5kg

D. 5 Unbroken complex for time:

3 Hang squat clean + 3 Tng squat clean + 3 Jerk @ 70% of B

@ 60kg + big rests

E. EMOM 10'

Odd: 6-8 Supined slow pull-up

Even: 16 Alt. Pistol squat

Thursday

A. Max strict hspu

Rest as needed

Max reps deficit DB hspu

@ 17 reps of strict HSPU + 6 reps of DB deficit HSPU\ B. Tempo OHS x 3 reps (4414)

x 5 sets @ Medium weight, 50-60% of your 1RM OHS

@ 50kg

C. 4RM Deadlift

@ 165kg

D. 3 Rounds for time:

15 Toes to bar

15 Deadlift 85kg

E. 3 rounds of

10 Ring dip

15 Goblet squat 30kg DB

Friday

Warm-up:

5 Push-ups + 1 Wall climb + 10 sec. HS hold

Strict pull-up x 5 reps

x 3-4 sets

A. Power clean + push press Daily max!

\ @Up to 82,5kg

B. EMOM 10'

2 Power clean + 2 Push press @ 80% of A

\ @ 65kg

C. Pause back squat x 2 reps @ 70% of 1RM

x 6 sets

*pause 2 full sec. in the bottom

\ @ 107.5kg

D. Rear lateral raise x 15 reps 2x5kg

Hollow hold x 30sec.

x 4 sets