Wednesday, September 7th
Snatch pull deadlift: 5x3 (105% of 1RM snatch + 10-15lbs)
*rest 1-2 mins; focus on the negative too!
Deficit deadlifts - 3x3 (80%), 2x2 (85%)
*set up on 2x25lb bumper plates side to side
*rest 1-2mins; DO NOT cycle. Reset each rep to work on stronger set-up and pull.
a- 4x10 one-arm rows (10 each arm; heavier)
b- 4x30 sec weighted hip extension hold (on GHD or between 2 benches face up)
4x400M run (increase effort from last week)