MOB: Full body
WU: 5 Hang Power Cleans. 5 Kipping pullups.
R: Movements
S: Deadlift. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#.
DELOAD WEEK: 1×5@40% 1×5@50% 1×5@60% WORK ON SPEED, TECHNIQUE AND EXPLOSIVENESS! 🙂
C: EMOM for 12:00 of:
Odd Rounds: Max Power Cleans in :15 135/95
Even Rounds: Max Kipping Pull-ups in :15
Post total reps of power cleans/total reps of pull-ups. Compare to last month (Deload week started on March 27 last month).
LIII: 95/65.
LII: Weight of choice. Band assisted pull-ups. :01 pause at bottom of pull-up.
LI: Weight of choice. Ring row.
PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings and hip flexors.
Advanced: 155/105. C2B Pullups.
Endurance: 95/65. Strict Pullups.