WEDNESDAY 26/5/2021

MAIN WORKOUT

A.

4 Sets of:
Nose to wall hold or Piked HSHold x 30-60sec followed by...
HSwalk x 10m or Wallclimbs x 5 followed by...
Strict HSPU or DB strict press x until failure
*rest 90sec between sets

B.

4 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

SESSION 2

*session 2 must always be completed a 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
*build to today’s heavy complex
*then complete the complex 2 more times @90% of today’s heavy
*optional snatch pulls (2 x Halting Snatch Deadlift + 2 x Snatch Pull + 3 x Snatch Pull from Power Position) @90-100% of 1rm

B.

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