2021 | WEEK34
WEEK7
Monday
Warm-up:
5 high hang muscle snatch
5 hang muscle snatch
5 muscle snatch
x 3 sets @ 20-25-30kg
Then...
5 Ohs w. 3s. Pause at the bottom and the top pos.
x 3 sets, 10-15s. rest btw. sets @ 30kg
A. Power snatch + Deep power snatch + Squat snatch Daily max!
*you can drop the bar after each lift, but no more rest 5-10sec.
@ Up to 70kg. Slow and sloppy today
B. Pause Ohs from rack x 1 rep @ 100% of A
*4sec. slow down, 10s. hold at the bottom, fast up and 2s. hold at the top pos.
x 6 sets
\ @ It scaled won because it was incredibly hard
C.
20s Back extension
10s Superman hold on GHD
x 2 sets without rest!
Tiger position hold x 1 minutes
Rest 60sec.
x 2 sets
Every 2 minutes, for 20' (10 sets)
4 front squat @ 80% of 1RM
@ Only 100kg 7x3+1 + 3x2+2. Bad posture today. Belt was demanding
D. 3 rounds For time:
30 Strict Ring MU
30 Hollow rock
Tuesday
Warm-up:
40-30-20-10 reps of:
DU's
Air squats
A. "Mod. Muscle clean ladder"
8 Rounds for time:
4 String Pull-up
2 Clean
Weights: 57,5 - 65 - 72,5 - 80 - 87,5 - 95 - 102,5 - 110kg
@Only up to 102,5kg
B. Clean pull x 2 reps @ 120kg
x 3 sets
C. Quality work
30 Weighted ring dip @ 25kg plate
30 Strict ring dip
30 Kipping ring dip
@ 6 reps per set
Thursday
Warm-up:
1-arm DB OHS x 3 reps / arm practice
weights: 10-30kg
A. Back neck push press 5RM
@ Up to 70kg
B. Back neck push press x 5 reps @ 90% of A
x 3 sets
@ 62,5kg
C. Barbell split squat x 8/8 reps @ btw. 40-60kg, you can choose the weight
x 4 sets
@ 50kg
D. Deadlift 1RM
@ Up to 180kg
E. EMOM 12'
5 Deadlift @ 107,5kg
Recovery Narrow Push-up
F. 20s Side plank on Swiss ball - left
10s rest
20s Side plank on Swiss ball - right
10s rest
x 8 rounds (8min.)
Friday
Warm-up:
21 Thurster @ 10kg plate
15 Thurster @ 20kg plate
9 Thurster @ 25kg plate
Rest 3 mins. and REPEAT!
A. Pause dip + pause split jerk daily max!
*2s. pause in dip and 2s. pause in split position
Up to 100kg
B. Pause dip + pause split jerk x 1 rep @ 90% of A
x 5 sets
@ 90kg
C. Pause back squat x 2 reps @ 77,5% of 1RM
x 6 sets
*pause 2 full sec. in the bottom
@ 120kg
D. Strict ring row x 50 reps
E. DB side bend with 30kg DB @ 15-15 reps
x 3 sets