Tuesday 9.1

Weightlifting

A. Back Squat - 5x1 - Aim to add 10-15 pounds to last weeks working sets

B. Tech Primer - Muscle Snatch + OHS with 3 second pause in bottom of squat - 3+3 reps across five working sets - light - this is a warmup to the next portion of the workout. 

C. Snatch 3x1 @90% 

D. Snatch Pull - 2RM with 5-6 second eccentric

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A. Hang High Pulls - Snatch Grip - 3x5-8 reps @50% current 1RM snatch

B. Pronated Grip DB Curls - 3x10 (each arm) as heavy as possible

C.  Chin Up - Weighted 3RM with 2 second pause above bar

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4x500m row
Rest 1 minute between sets - Goal 2k pace

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Powerlifting

A. Deadlift - heavy single ; aim to add 5-10 pounds to last week

B. Bench Press 5x1 - aim to add 5-10 pounds to last weeks working sets

C. Back Squat - heavy single ; aim to add 5-10 pounds to last week

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A. 5 rounds of max strict pull-ups immediately into max finger tip hold of plates

Men use 45# , ladies use 25# 

*USE THE IRON PLATES OR KILO PLATES - HOLD PLATES WITH FINGER TIPS ONLY

Rest 2 minutes between sets

B. Pronated Grip DB Curls - 3x10 (each arm) as heavy as possible

C.  Barbell Shrugs - pronated grip - no hook grip - 10RM - do at least five working sets building up. Max weight means you can still shrug your traps up visibly - If you have to start kipping - it's too heavy. 
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A. EMOM for 12 minutes
Minute 1 - 15 unbroken swings - heavy as possible
Minute 2 - 15 situps with KB
Minute 3 - rest