2021 | WEEK35

WEEK8

Monday

Warm-up:

Banded good morning x 20 reps

Pvc OHS x 20 reps

x 3 sets

A. AMRAP 7'

3-6-9-12...etc.

Hang Power snatch @ 60kg

Box jump-overs @ 70cm

@ 6/12 snatch

NO REST

In 6 minutes:

1 rep max Hang squat snatch

@ 80kg

B. Every 2 minutes, for 20' (10 Rounds)

Front squats x 4 reps @ 80% of 1RM\ @ 100kg. 4 reps UB

C. For time:

21 Strict HSPU

(5/5 1-arm snatch + 10 DB goblet squats) @ 24kg

15 Strict HSPU

(5/5 1-arm snatch + 10 DB goblet squats) @ 24kg

9 Strict HSPU

(5/5 1-arm snatch + 10 DB goblet squats) @ 24kg

D. Max time Plank

@ ~2'30"

Tuesday

A. TNG Box Jump x 10 reps@50cm

Rest 30sec btw the sets

x 5 sets

B. TNG Clean + Jerk x 2+2 daily max (TNG Clean but NOT TNG Jerk)

@ Up to 90kg

C. Clean + Jerk x 2+1 daily max (You can drop the bar after the 1st Clean)

@ Up to 95kg only (writs hurts)

D. Max reps Unbroken Ring Dips

@ 34 reps

Rest 2 mins

EMOM 10:

25% of Russian Dips max

@ 9 reps

E. EMOM 10:

Odd: 15 GHDSU

Even: 10 Shoulder Shrug at the top position of the Dip

Thursday

A. Deadlift warmup

B. AMRAP 8'

1-2-3-4-5-6-7..etc deadlift @ 90kg (not mixed grip)

Same amount of Supined-grip Pull-up

Rest 5'

15-12-9 reps for time:

Bench Press @ BW

Strcit Ring MU's

Rest 5'

For time:

75m Handstand walk (7,5m Segment)

C. Double DB Front rack hold x 20-30sec. 2x22,5kg

Face pull x 25 reps

x 4 sets