Big Backs & Strong Pulls 2018: Week 4

BBSP18.W4.D1.0911

• High hang snatch pull + muslce sn: (3+3) x 3 barbell only
• SnPP + SB + OHS (1+3+1) x 3 barbell only
• Muscle sn: 4×3; 34, 40, 45, 40
• High hang sn pull + high hang sn: 5×2@50% (50)
• FS: 5×3@75% (150)
• Accessory:
  • 15 banded good mornings (black band)
  • 12 DB curls

BBSP18.W4.D2.0912

• Power clean + PP up to HS, then 80% of HS 4×1 EMOM: 60, 70, 90, 100, 110, 120x, 120x, 115, 120; EMOM 4×1@100
• Jerk dip squat: 3×2@105% (157), 3×2@110% (165)
• Accessory 4x:
  • 1:00 plank
  • KB single leg RDL (70#) x8 each leg
  • 10 Banded KB press with :15 hold on final rep (53#)

BBSP18.W4.D3.0914

• Muscle clean: 4×3 (50, 60, 70, 70)
• High hang clean: 5×2@50-60% (75, 85, 90, 95, 110)
• Clean pull from deficit (Eccentric): 3×3@90% / 135
• BS: 5×3@ 75% / 173

BBSP18.W4.D4.0915

• Superset:
  • Bench:5×10 @ 185
  • 5×20 banded lat pull-downs
• Row 1,2,3,4,3,2,1 minutes (Work/rest 1:1)

BBSP18.W4.D5.0916

• Snatch, heavy single: 115#, 135#, 155#, 170#, 180#, 190#
• CJ, heavy single: 155#, 185#, 230#, 260#, 275#, 295#, 300#
• Banded Press (KB/bands set from the floor)