Monday, 22 April 2019

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.

Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.

Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups