Lifting Companion 17.4

23 January

A. Pause Squat: 8×2 @ 55% 1RM

B. 50 back rack lunges 95/65
C. 50 DB RDL 50/35

D. 40 GHD sit-ups

 

 
24 January

A. Jerk w/ pause in catch
8×2 @ 55% 1RM Jerk

B. 3x 10 front raises

C. 4×8 ring bicep curls

 

 
25 January

A. Clean
3x 65%
2x 70%
1x (75%)x2

B. Snatch
3x 65%
2x 70%
1x (75%)x2

C. FQ
20 GH raises

 

 
26 January

Rest

 

 
27 January

A. 10-8-6-4-2-4-6-8-10
HSPU AstrictAP

B. Bench Press
5×5 @ 55%

C. FQ
100 banded mid rows