SUPERHUMAN DEADPOOL

WEEK 1/4 BUILD YOUR FITNESS/CAPACITY

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 (ATG) 70% (5) *5 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Snatch 70% (3)*3
Touch and go panda pull from 2 inch def. 75% (5)*3
Heaving Hang Power Clean With Straps 5*5 50% of Clean
Bench Press 3*10
Pull up: compile 50 reps anyway

Day 2

PRIMER Strict Press+Push Press+Push Jerk+Split Jerk (5 sets of the complex building to a max)
Pause Split Jerk 70% (3) *3
Power Jerk 70% (3)*3
Push Press 75% (5)*3
DB Single Arm Row 4*10 each
Dip 4*10

Day 3
Primer SOTTS PRESS 5*5
Front Squat tempo (10:2:1) 50% (3)*3
Clean 70% (3)*3
RDL 80% (5)*5 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Reverse Hyper or Back Ext. 4*15
Handstand Hold 4*:20

Day 4

Primer Seated Box Jump 5*8 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Snatch Pull + Power Snatch + Snatch 70% (1+1+1)*3
Power Clean + Clean + Jerk 70% (1+1+1)*3
Clean Pull +3 second Eccentric 80% (3)*5

Day 5

Primer NO FOOT NO HOOK SNATCH 5*3

Back Squat w/ Pause (ATG) 70% (5) *5 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS

Clean and Jerk 70% (3) *3

Complle 75 Sit-ups Anyway
Compile 75 Banded Good Mornings anyway