SUPERHUMAN DEADPOOL

WEEK 4/4 BUILD YOUR FITNESS/CAPACITY

PERFORMANCE! STAY OFF YOUR PHONE AND FINISH THE WORKOUT. LIMIT REST. TRAIN. DON'T BULLSHIT.

Day 1
PRIMER PRESS IN SNATCH 5*5
Back Squat w/ Pause on first rep (ATG) 80% (5) *3 80% (5+)*1 SETS MUST BE COMPLETED EVERY 2 MINS FOR 8 MINS
Snatch 80% (3)*1 80+% (3)*1
Touch and go panda pull from 2 inch def. 85% (5)*3 80+% (5)*1
Heaving Hang Power Clean With Straps 5 sets to build to a 5 rep max starting at 70% of clean max
Bench Press Heavier 5 Sets to build to a maximum set of 5
Pull up: compile 50 (weighted) reps anyway

Day 2

PRIMER Strict Press+Push Press+Push Jerk+Split Jerk (5 sets of the complex building to a max)
Split Jerk 80% (3)*1 80+% (3)*1
Power Jerk 80% (3)*1 80+% (3)*1
Push Press 5 sets to build to a 5 rep max starting at 80%
DB Single Arm Row Heavier 5*6
Dip Heavier 5*6

Day 3
Primer SOTTS PRESS 5*5
Front Squat tempo (5:2:1) 70% (3)*3 70+% (3)*1
Clean 80% (3)*1 80+% (3)*1
RDL 90% (5)*6 SETS MUST BE COMPLETED EVERY 2 MINS FOR 12 MINS
Reverse Hyper or Back Ext. Heavier 4*10 (weighted)
Handstand Hold 4*:Max effort

Day 4

Primer Seated Box Jump 5*8 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Snatch Pull + Power Snatch + Snatch Start @75% build to max
Power Clean + Clean + Jerk Start @75% build to max
(1+1+1)*4
Clean Pull +3 second Eccentric 100% (3)*6

Day 5

Primer NO FOOT NO HOOK SNATCH 5*3

Back Squat w/ Pause on first rep (ATG) 80% (5) *3 80% (5+)*1 SETS MUST BE COMPLETED EVERY 2 MINS FOR 8 MINS

Clean and Jerk 80% (3+1) *3

Complle 100 Sit-ups any way
Compile 100 Banded Good Mornings any way