20 x bar work
40 x 4
60 x 4
85 x 4
105 x 4 (4:4:4)
125 x 3 (3:7:7)
145 x 2 (2:9:9)
165 x (2)5 (10:19:19) = 174 * dmax
165kg x 2 Back Squat
Reverse Hyper (Roller) + Hanging Leg Raise:
((120 x 20) + (bw x 20))3
Low Block Snatch Pull + Low Block Snatch:
20 x bar work
40 x (3+1)1
50 x (3+1)1
60 x (3+1)1
75 x (3+1)1
85 x (3+1)1
90 x (3+1)1
92.5 x (3+1)1
95 x (3+M)1
95 (0+M)1
95 x (0+1)1
97.5 x (3+M)1
97.5 x (0+1)1
100 x (0+1)1
Low Block Power Snatch:
70 x 5
75 x 5
80 x 5
90 x 1
95 x 1
100 x 1
105 x M
105 x 1
105kg Low Block (Power) Snatch
* Notes:
- Brutal day with the low block snatch pull + low block snatch complex. They always KILL!
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