Tuesday - Week 4 Day 1

Weightlifting 

Olympic Lifting : 

A. Back Squat - 5x5 - add 3-5 pounds to last weeks working sets

*IF FIVE SETS IS TOO MUCH SCALE TO THREE FOR THIS CYCLE*

B.  High-Hang Snatch 3RM

C. Snatch 3x1@90% 

D. Snatch Deadlift - 1RM 

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A. 2 Arm DB row - 10RM
B. 3x12 supinated ring rows
C. 100ft sled-pull x 3 rounds @bw

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30 t2b
30 burpees
2 rounds 


Powerlifting

A. Back Squat 5x5 - aim to add 3-5 pounds to last weeks working sets

B. Bench Press 5x5 - aim to add 3-5 pounds to last weeks working sets

C. Deadlift 1x5 - aim to add 3-5 pounds to last week

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A. For time : 50 strict chin-ups

B. Superman row 3x12 - AHAP

C. 4x15 KB swings AHAP

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A. 2x2000m row
3 minute plank in between sets