20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
140 x 3
150 x 2
160 x 1 = 163 * dmax
160kg 12" Block Snatch Pull w/Pause Above Knee
12" Block Snatch Pull:
140 x (3)2
120 x (2)3
Banded Bench Lock Out + Banded Pull Up:
((20 + Purple x 6) + (bw + Red x 3))1
((40 + Purple x 4) + (bw + Red x 3))1
((50 + Purple x 4) + (bw + Red x 3))1
((60 + Purple x 4) + (bw + Red x 3))1
((70 + Purple x 4) + (bw + Red x 3))1
((80 + Purple x 4) + (bw + Red x 3))1
((90 + Purple x 4) + (bw + Red x 3))1
Belt Squat:
20 x 10
50 x 8
75 x 6
100 x 6
125 x 6
100 x 8
75 x 10
50 x 20
* Notes:
- Big pulls and big belt squats make for a sore body. I'm crushed. I'm glad I'll start a "deload" next week.
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