Saturday March 23rd, 2019

Back Squat:


4 x 2 @ 85%
After each set complete 5/3 Strict Muscle ups
2:00 Rest
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Sumo Deadlift:

Establish a Heavy triple for the day
2 x 3 @ 85% of above double
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WP Weightlifting Club:

A - Daily Max
Build to a 1RM Clean and Jerk
CAP 12;00

B - Working Sets
4 Sets of:
2 Clean Pulls + 1 Hang Power Clean @ >75%
**Barbell above the knee on hang.

C - Battery Sets
30 Squats Snatches, 77% of 1rm snatch
for qulity over time:

D - Partnering Gym Movement
10-9-8-7-5-4-3-2-1
Ring Dips
DB Squat Cleans, 2 x 22.5/15kg

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