Saturday 08.10.2017


Get your life together, Jon Snow.


A) Jerk with 2-sec pause in catch: 60/4, 70/4, 75/3, 80/2*3

B) Tempo BS 32×1: 60/4, 70/3, 75/2*5

C) Push Press: 60/5, 70/4, 75/3*5

D) RDL (% of clean): 60/5, 70/5, 80/5*5


A) Pullups: 4 sets of 1/fail @10RM

B) 2-arm DB Row: 3 sets of 1/fail @10RM

C) BB Upright Row: 4 sets of 1/fail @10RM

D) Close Grip BB Curl: 4 sets of 1/fail @10RM

E) Seated Good Mornings: 3 sets of 1/fail @10RM

F) Wide Grip Bench Press: 3 sets of 1/fail @10RM

G) Abs of choice: 4 sets of 1/fail @10RM


A) BS: 3×5

B) Press: 3×5

C) SL RDL: 3×10 e/l

D) DB Skull Crushers: 3×10

E) Abs of choice: 3×10

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