Thursday 01.19.2017

Weightlifting:

A) Power Snatch: 60/2, 65/2, 70/2*2

B) Power Clean + Power Jerk: 60/2, 65/2, 70/2*2

C) Snatch Pull: 90/2*3

D) BB Back Extensions: 4×8

Hypertrophy (sample):

A) FS: 7 sets of 3/fail @65%

B) Press: 5 sets of 3/fail @65%

C) Bent Over Row: 3 sets of 3/fail @65%

D) BB Upright Row: 3 sets of 3/fail @65%

E) Abs of choice: 3 sets of 3/fail

Strength (sample):

A) BS: 3×5

B) Press: 3×5

C) Dips: 3×10

D) Ring Rows: 3×10

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