I’m ready for this one mate @aldebaran
2 Likes
Yeah I’m not, my brother took all the weights, only got bands now. I guess I’ll do WODs in my garden ahahah
You’ll not be allowed to lift some weights with your school ?
Apparently it will be closed 
I’ll know more tonight
Oh f***…
W1.Snatch grip high pull Layer
A1. Ramp to 5RM
15@10kg
10@20kg
8@30kg
5@40kg
5@45kg
Not confident enough to go higher
A2. Rest pause @90% (Max reps/20s/Max reps)
10/4@40kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
13/3/3/3/2@36kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
30sec/10@31kg
B. Barbell shrug (3sec hold contraction)
10,9,8@70kg
C. Rear delt raise (3sec hold contraction)
10,10,8@2x6kg
D. Farmer walk 3x30sec
30s,30s,30s@2x42kg
Total Time : 53min
1 Like
Where were the holds done? In a power snatch starting position?
Feels like you’re gonna have mad traps soreness
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I did not specifically ask for details so I held the bar at the navel level with my traps contracted
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IMHO considering the explosive nature of the movement I would do the hold previous to the pull, like at knee or hips level, being all tense and in proper form
Even if it’s from the hang ?
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Yes. For people interested in performance in o-lifs and not just a tool, his “from the hang” are always done with a 2-3 pause at knee level. You learn to be in the key position and to generate as much power as you can.
Yeah like that you won’t generate much traps fatigue, but it will on all the postural muscles, as well as lower back, glutes and hammies which are the prime movers with the traps
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I see your point, but my goal for this block is to build bigger traps/shoulders/upper Back/upper chest, and not performance oriented at all
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W1.Strict Curl Layer
A1. Ramp to 5RM
15@10kg
10@20kg
6@25kg
5@30kg
5@35kg
5@40kg
5@44kg
Aaaaand 6@44kg bc I thought that I had 40kg and I was going for the 2nd layer 
A2. Rest pause @90% (Max reps/20s/Max reps)
7+3@40kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/3/3/1,5@35kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
30s/2reps@30kg
B. Seated Hammer curl (3sec hold contraction) - 45sec rest
10,10,9@10kg
C. Cable crunch (3sec hold contraction) - 45sec rest
10,10,10@20kg
D. Zercher Carry 3x30sec
30s,30s,30s@46kg
Total Time : 52min
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This is the brosiest thing I’ve ever seen but I’m super curious as how doing this kind of work will afect your biceps size and strength!
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And I’m loving it 
And it fits pretty well with my current health state, 3 hard days per week is fine, and an not so hard fourth is ok.
If it was 4 hard days, with 2 in a row it would be too hard to recover from.
So this bro day is PERFECT (And the pump is amazing haha)
1 Like
W2.Incline Bench Press Layer
A1. Ramp to 5RM
15@kg
10@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg
A2. Rest pause @90% (Max reps/20s/Max reps)
8/3,6/2@64kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/2,6/3/2@56kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
30s/3,30s/0@50kg
B. Lat pulldown (3s hold)
3x8-10, 45s rest
8,8,8@50kg
C. Triceps pushdown (3s hold)
3x8-10, 45s rest
10,9,8@25kg
D. Barbell overhead walk
4x30s
30s,30s,30s,30s@30kg
Total Time : 1h00min
2 Likes
W2.Zercher Squat Layer
A1. Ramp to 5RM
15@10kg
8@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg
A2. Rest pause @90% (Max reps/20s/Max reps)
10/4@64kg
7/3@64kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
9/3/2@56kg
7/3/2@56kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
20s/4@50kg
20s/3@50kg
B1. Lying leg curl 3x8-10 3s hold at mid range
10,10,10@10kg
B2. DB RDL 3x8-10 3s hold stretch position
10,10,10@2x20kg
C. Prowler push
XXX / Not done
Total Time : 56min
W2.Snatch grip high pull Layer
A1. Ramp to 5RM
15@10kg
10@20kg
8@30kg
5@40kg
5@45kg
Not confident enough to go higher
A2. Rest pause @90% (Max reps/20s/Max reps)
10/4@40kg
7/3@40kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
10/3/2@36kg
7/3/3/2@36kg
Huuuuuge forearm pump
A4. Iso @70% (mid range hold for 30sec / Max reps)
30sec/5@31kg
30sec/5@31kg
B. Barbell shrug (3sec hold contraction)
10,10,9@70kg
C. Rear delt raise (3sec hold contraction)
10,10,9@2x6kg
D. Farmer walk 4x30sec
30s,30s,30s,30s@2x42kg
Total Time : 55min
1 Like
W2.Strict Curl Layer
A1. Ramp to 5RM
15@10kg
10@20kg
5@30kg
5@35kg
5@40kg
5@45kg
A2. Rest pause @90% (Max reps/20s/Max reps)
7+3@40kg
5+2@40kg
A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
7/3/2@35kg
6/2@35kg
A4. Iso @70% (mid range hold for 30sec / Max reps)
30s/2reps@30kg
20s/2@30kg
B. Seated Hammer curl (3sec hold contraction) - 45sec rest
10,10,10@10kg
C. Cable crunch (3sec hold contraction) - 45sec rest
Not done
D. Zercher Carry 4x30sec
Not done
Total Time : 35min
It was a bad day today, really low energy,
1 Like
