Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05