2020JAN24 (BRU D5.W2)

24" Block Power Clean + Power Jerk:
20 x warm up
40 x (1+1)5
50 x (1+1)3
60 x (1+1)1
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)2
80 x (1+1)1
70 x (1+1)2
90 x (1+1)1
80 x (1+1)2
100 x (1+1)1 (2:2:153)
90 x (1+1)2
110 x (1+1)1 (2:4:155)
100 x (1+1)2 (4:8:159)
120 x (1+1)1 (2:10:161)
125 x (1+1)1 (2:12:163) * dmax
94 x (3+3)2 (12:24:175) @ 75% of dmax

125kg 24" Block Power Clean + Power Jerk

24" Block Clean Pull:
135 x (5)2 (10:34:185) @ dmax + 10

Back Squat:
20 x (5)2
70 x (5)2
120 x 4/3/2/1
170 x 1 (1:25:176)
127.5 x (3)2 (6:31:182)

170kg Back Squat

Pull Up + Reverse Hyper (Strap) + Parallel Pull Up:
((bw x 4) + (115 x 10) + (bw x 4))1
((bw x 3) + (115 x 10) + (bw x 3))1
((bw x 2) + (115 x 10) + (bw x 2))1
((bw x 1) + (115 x 10) + (bw x 1))1

Dips + KB Press + Fat Gripz Trap Bar Seal Row:
((bw x 10) + (8 x 6) + (60 x 10))1
((bw + 10 x 10) + (12 x 6) + (60 x 10))1
((bw + 15 x 10) + (16 x 6) + (60 x 10))1
((bw + 20 x 10) + (20 x 6) + (60 x 10))1

Standing Plate Lateral Raise:
2.5 x 10
5 x 10
2.5 x 10
5 x 10