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Components

"Van Damme"

Deadlift

Settings

Workout

FRIDAY 4.12.19

WU:

2 Rounds, first with an empty barbell. Round 2 can be lightly loaded if desired.

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans
200m Row + 5 Strict Presses + 5 Push Presses
200m Row + 5 Power Snatches + 5 Front Squats

After each round, complete:
3 Walkouts
4 Strict Pull-Ups
5 Russian Baby Makers
6 Kip Swings (on bar or rings)
7 Pausing Glute Bridges

1: "Van Damme" (Time)

For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

Barbell Scale
95/65
Ring MU or Bar MU
C2B Pull-Up

1: Deadlift (CUSTOM)

Deadlift

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 72%
Set #2 - 1 Deadlift @ 79%
Set #3 - 3 Deadlifts @ 72%
Set #4 - 1 Deadlift @ 84%
Set #5 - 3 Deadlifts @ 72%
Set #6 - 1 Deadlift @ 89%

*log 1 @ 89%

Whiteboard:

Friday, April 12, 2019

Male Clients