Thursday, 9/24: Who you callin' psycho?!

"There's gonna be a showdown."

Week 5, Day 4

1. 2 Position Snatch (Floor+Below Knee=2 reps): Go up to a heavy set, drop down 10%, go up 5%, then back up to the same or a heavier weight if you're feeling good. So, it looks like this; 2RM, -10% x 2, -5% x 2, 2RM

2. Snatch Deadlift: 3 sets of 3, go up as heavy as you can, but only 3 working sets.

3. Snatch Pull from Knee: 3 sets of 3 reps. Same thing, go heavy, but only 3 working sets

4. Weighted Abs: 5 sets

5. Back Ext.: 5 sets of 10 reps, use some weight if you can.

6. Muscle Ups: Just for fun and practice.

Randomizer:

Clean Pull+Clean: 5 sets of 3+1

500m Row

21 Push Ups

21 Pull Ups

400m Row

15 Dips

15 Chest to Bar Pull Ups

300m Row

9 Handstand Push Ups

9 Strict Pull Ups

Try to do the pull ups unbroken, so go to regular pull ups if you can't do anymore chest to bar or strict.