Monday February 11th, 2019

German Volume Training:

10 Sets
10 backsquats, 55% + 10kg
10 Banded KB Swings, 24/16kg (Russian)
Rest 1:00 between sets

This is a mass building session.
If you fail a set, then the squat session ends there.
If you didn't complete all 10 sets in previous weeks then repeat weight.
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Power Snatch:

Every 30 seconds, x 5 Minutes
1 Power Snatch, 70%
Rest 2:00
Every 30 seconds, x 5 Minutes
1 Power Snatch, 75%
Rest 2:00
Every 30 seconds, x 5 Minutes
1 Power Snatch, >75%
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Gymnastics (pull):

5 sets

2 Chest 2 Ring Pull Ups
1 Strict MU
1 Slow Negative (3 secs lower to dip. Pause. 3 secs lower to dead hang. Pause).
1 Strict MU
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WORK (power endurance):

2k Row for time:
Rest 1:00
30 Clean and Jerks for time: (GRACE) 60/40kg
Rest 1:00
15 Bar Muscle-ups

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