Saturday 10.17.2020

Hypertrophy

A1) Skater Squats (weighted): 3×12 e/l

A2) Pushups (weighted): 3×12

B1) Sweep Row: 3×20 e/s

B2) Tempo Goblet Squats (6-0-6): 3×6

C1) Seated Banded Hip Abduction: 3×30

C2) Lying Leg Raises: 3×20

Strength

A) BS: 3×5 at 65%

B) BP: 3×5 at 65%

C) Step Back Lunges: 3×12 (6 e/l)

D) Floor Press: 3×15

Thursday 10.15.2020

Hypertrophy

A1) Glute Bridge (from floor): 3×15

A2) BB Upright Row: 3×12

B1) DB Arnold Press: 3×12

B2) Hammer Curls: 3×12 e/a

C1) Side Lying Leg Raises: 3×20 e/s

C2) Standing Side Crunch: 3×15 e/s

Strength

A) DL: 3×4 @70%

B) Press: 5×4@70%

C) Skater Squats (weighted if possible): 3×10 e/l

D) Pushups (weighted if possible): 3×10

Tuesday 10.13.2020

Hypertrophy

A1) High Bar Tempo Squat (3-2-3): 3×5

A2) DB Floor Press: 3×15

B1) Seated DB Press: 3×10 (10 right arm, then 10 left arm)

B2) Single Leg RDL: 3×15 e/l

C1) GHD Situps: 3×20

C2) Front Raises: 3×15

Strength

A) BS: 5×4 at 70%

B) BP: 3×4 at 70%

C) Single Leg RDL: 3×12

D) OH Tricep Extensions: 3×12

Optional: E) Pullups: 5×5

Thursday 10.08.2020

Hypertrophy

NEW CYCLE!

A1) Glute Bridge (from floor): 3×15

A2) BB Upright Row: 3×12

B1) DB Arnold Press: 3×12

B2) Hammer Curls: 3×12 e/a

C1) Side Lying Leg Raises: 3×20 e/s

C2) Standing Side Crunch: 3×15 e/s

Strength

A) DL: 3×4 @70%

B) Press: 5×4@70%

C) Skater Squats (weighted if possible): 3×10 e/l

D) Pushups (weighted if possible): 3×10

Tuesday 10.06.2020

Hypertrophy

NEW CYCLE!

A1) High Bar Tempo Squat (3-2-3): 3×5

A2) DB Floor Press: 3×15

B1) Seated DB Press: 3×10 (10 right arm, then 10 left arm)

B2) Single Leg RDL: 3×15 e/l

C1) GHD Situps: 3×20

C2) Front Raises: 3×15

Strength

NEW CYCLE!

A) BS: 5×4 at 70%

B) BP: 3×4 at 70%

C) Single Leg RDL: 3×12

D) OH Tricep Extensions: 3×12

Optional: E) Pullups: 5×5

Saturday 10.03.2020

Hypertrophy

DELOAD; go light and focus on mechanics

A1) Weighted Step Ups (BB): 2×5 e/l

A2) DB Alternating BP: 2×5 e/a

B1) Pendlay Row: 2×5

B2) Goblet Squats: 2×10

C1) Hip Touch (side plank position touch hip to floor): 2×10 e/s

C2) Single Leg Prisoner (hands back of head) Hip Extension on GHD: 2×5 e/l

Strength

DELOAD

A) Back Squat: 2×4 @50%

B) Bench Press: 2×4 @50%

C) RDL (DB, BB, EZ): 2×8

D) Narrow Pushups: 2×10

Tuesday 09.29.2020

Hypertrophy

DELOAD; go light and focus on mechanics

A1) BB (Front or Back Rack) Bulgarian Split Squats: 2×5

A2) Pushups: 2×8-10

B1) Seated Press: 2×5

B2) Snatch Grip RDL: Stiff Legged DL: 2×6

C1) Med Ball V-Ups: 2×10

C2) DB Upright Row: 2×8

Strength

DELOAD

A) BS: 2×5 @60%

B) BP: 2×5 @60%

C) Low Bar Good Mornings: 2×8

D) DB Skullcrushers: 2×8

Saturday 09.19.2020

Hypertrophy

A1) Weighted Step Ups (BB): 3×10 e/l

A2) DB Alternating BP: 3×10/e/a

B1) Pendlay Row: 3×10

B2) Goblet Squats: 3×20

C1) Hip Touch (side plank position touch hip to floor): 3×20 e/s

C2) Single Leg Prisoner (hands back of head) Hip Extension on GHD: 3×8-12 e/l

Strength

A) Back Squat: 3×8

B) Bench Press: 3×8

C) RDL (DB, BB, EZ): 3×15

D) Narrow Pushups: 3×20