WEDNESDAY 19/5/2021

MAIN WORKOUT

A.

3 Sets of:
Dumbell Bench Press x 10 followed by...
Push ups x 10 followed by...
Barbell Skull crushers x until failure
*Rest 1:00 between sets

B.

3 Sets of:
Strict pull ups x 10 or 5 Negatives followed by...
Ring horizontal rows x 10 followed by...
Barbell bicep curls x until failure
*Rest 1:00 between sets

C.

3 Sets of:
Nose to wall hold x 30-60sec followed by...
HSwalk x 10m or Wallclimbs x 5 followed by...
DB OH Press x until failure
*rest 90sec between sets

SESSION 2

*session 2 must always be completed few hours prior to or after the main workout.

A.

Every 2:00 for 10:00 (5 Sets)
2 Power Snatch + Hang Snatch (knee) + Overhead Squat
*all sets @75-80% of 1RM Power snatch
*Optional Pulls (Halting Snatch Deadlift (upper thigh) + Snatch Pull + Snatch Pull from Power Position - 2reps each exercise - 2-3 Sets @90-95%)

B.

Every 3:00 for 12:00 (4 Sets)
Back Squat x 5
*Do the first 2 reps with pause
*all sets @70-75% of 1RM