WORKOUT 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
61KG Clean and jerk, 3 reps
3 Toes-to-bar
61KG Clean and jerk, 6 reps
6 Toes-to-bar
61KG Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
21 Reps.
Snatch High Pull Practice Empty Bar
Low Bar Back Squat 7×3 @ 70KG
Low Bar Back Squat 2-2-2-2-2-2-2 Till Failure 75-78-82-84-86-90-92(1)
EMOTM 7Minutes: 5 Back Squat @45KG
Bench Press 10×5 @60KG
In between sets, do 5 Strict Pull Ups.
0/50 Ring Dips. Triceps Gone.
To those doing 13.4. Use a WRIST WRAP!
Low Bar Back Squat 5×5 @70KG
5 Rounds Of: *Not Timed*
10 Step Ups @23″ & 35Lbs DB
20 KB Swings
Low Bar Back Squat 12-10-8-6-4-2 @ 55-55-60-72.5-77.5-87KG
Low Bar Back Squat 7×3 @65KG
Technique Work
50 Hang High Pull PVC
Weightlifting Class w/ Coach Wu
Hang High Pull
High Pull from the Ground
To Practice: 1st Pull, Feel Higher Butt, Tight & Straight Back
No Legs Hang Pull Snatch
Snatch Balance
75 Strict Chin Ups
6,6,6,5,5,4,4,4,4,4,4,4,4,4,4,3,3
Low Bar Back Squat 3-3-3-3-3-3 @60-65-70-75-82-85-87(1)
EMOM Do:
5 Back Squats @40KG
50 Strict Pull Ups
Low Bar Back Squat 12-10-8-6-4-2 @ 40,50,55,60,65,75(7),80(3)
Start of Squat Cycle 1
M-Stak Day 1. I FEEL SO HAPPY WHY AHHA
Narrow Grip Bench Press 3×12 @50KG
Bench Press 70(1), 65(3), 68(2), 69(1), 70(1), 76(F)
50 Strict Ring Dips, Max Reps Every Set. Rest 30Secs After Every Set. @ 12:30
5,5,5,5,3,3,2,2,2,2,2,2,2,2,2,2,1,1,2