SUPERHUMAN DEADPOOL

WEEK 2/4 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 on first rep (ATG) 75% (5) *6 SETS MUST BE COMPLETED EVERY 2 MINS FOR 12 MINS
Snatch 75% (3)*4
Touch and go panda pull from 2 inch def. 80% (5)*4
Heaving Hang Power Clean With Straps 6 sets of 5 @ 60% of Clean
Bench Press Heavier 4*8
Pull up: compile 75 reps anyway

Day 2

PRIMER Strict Press+Push Press+Push Jerk+Split Jerk (5 sets of the complex building to a max)
Pause (1st rep) Split Jerk 75% (3)*4
Power Jerk 75% (3)*4
Push Press 80% (5)*4
DB Single Arm Row Heavier 4*8
Dip Heavier 4*8

Day 3
Primer SOTTS PRESS 5*5
Front Squat tempo (5:2:1) 60% (3)*4
Clean 75% (3)*4
RDL 85% (5)*6 SETS MUST BE COMPLETED EVERY 2 MINS FOR 12 MINS
Reverse Hyper or Back Ext. 4*10 (weighted)
Handstand Hold 4*:30

Day 4

Primer Seated Box Jump 5*8 SETS MUST BE COMPLETED EVERY 2 MINS FOR 10 MINS
Snatch Pull + Power Snatch + Snatch 75% (1+1+1)*4
Power Clean + Clean + Jerk 75% (1+1+1)*4
Clean Pull +3 second Eccentric 85% (3)*6

Day 5

Primer NO FOOT NO HOOK SNATCH 5*3

Back Squat w/ Pause on first rep (ATG) 75% (5) *6 SETS MUST BE COMPLETED EVERY 2 MINS FOR 12 MINS

Clean and Jerk 75% (3+1) *3

Complle 100 Sit-ups Anyway
Compile 100 Banded Good Mornings anyway